HIIT for Runners: Sample Training and Benefits

If you’re a runner looking to increase your endurance, adding HIIT to your routine can be an ideal way to switch things up and benefit your mileage. Here’s everything you need to know about HIIT for runners, according to a running coach and personal trainer.

What is HIIT?

HIIT is a type of training that alternates between short bursts of intense activity and periods of rest or lower-intensity exercise. A typical HIIT session may include 20 to 40 seconds of vigorous exercise, such as sprinting or fast cycling, followed by 10 to 30 seconds of rest or slower movements. This cycle is repeated for 10 to 30 minutes depending on the training.

Unlike steady-state cardio (like jogging at a consistent pace), HIIT forces your body to work in quick, powerful bursts, causing your heart and other muscles to work more intensely in a shorter amount of time.

How exactly does HIIT help with running?

HIIT can be a game changer for your running performance. As a running coach, it’s a type of workout I’ll do (and prescribe to clients) when I’m short on time or want to get my heart rate and lungs up.

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1. It improves speed and endurance

HIIT stimulates your cardiovascular system, making your heart and lungs stronger. This translates into better endurance and faster race times as your body becomes more efficient at using oxygen.

2. It builds strength

The fast, explosive movements in HIIT help strengthen muscles, including your legs, core and even arms, which are crucial for maintaining good running form and preventing injuries.

3. It saves time

Runners can use HIIT to get a great workout without having to run for hours. Even a 20-minute HIIT session can be just as effective as a longer, steady run when it comes to improving performance.

4. It adds variety to your routine

HIIT can break the monotony of regular running. Mixing up your routine with high-intensity intervals adds some diversity, making workouts more exciting and less repetitive.

“HIIT helps with running because it improves aerobic capacity by increasing VO2 max (the maximum amount of oxygen you can access during exercise), which helps improve endurance and overall performance,” says April Gatlin, CPT, a certified personal trainer and master coach at STRIDE Fitness. “HIIT also helps increase speed and strength, which decrease as we age.”

The best HIIT workout for runners

A HIIT workout can be done in many different ways and requires no equipment. You can do most HIIT workouts using just your body weight, so you can complete them anywhere.

For runners, sprint intervals are a great workout that helps performance. You can do these on a running track, in your area or on a treadmill. Gatlin suggests the following workout for runners who want to get stronger and faster:

• Warm up with light jogging for 10 minutes.
• Sprint at maximum capacity for 30 seconds.
• Recovery (walking or jogging) for 2 minutes.
• Alternate between sprinting and recovering 8 times.
• Cool down with a post-workout walk and/or dynamic stretching.

Incorporating HIIT into your training, even once or twice a week, can lead to faster, stronger, and more efficient running. Whether you’re training for a race or just want to improve your overall fitness, HIIT is a great tool to improve your performance.