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Unusual Running Training - Interval Training and More
Unusual Running Training - Interval Training and Beyond
By Adam Sinicki
Running
is fantastic training, and a great way to burn calories and
fat, to increase your cardiovascular fitness, to train your fast twitch
muscle
fibres, and to build muscle in our legs and mid section. However
unfortunately
most people who train their running will only use the very most basic
type of
training - and that is to go for jogs on a daily basis. This is all
very good
and well, but it takes a long time, isn't the most effective way to
burn fat
and build muscle, and can also get dull for those of us who aren't in
love with
the activity.
Fortunately,
there are many ways that we can make running more difficult or to put a
spin on
your training so that it affects you in different ways. Here we will
look at a
few ways you can incorporate running into your training other than just
going
for jobs.
Interval
training: Interval training means
mixing up the speeds at which you run. This has been shown to burn more
fat and
calories, to be better for your heart and circulatory system, to
produce more
muscle-building growth hormone and generally to make your running far
more
effective in transforming your body. In interval training then you
might sprint
for one minute, jog for ten, then walk for ten, before starting again
at the beginning.
This can be done either outside, or on a tread mill by altering the
speeds.
Fartlek
training: Fartlek (don't laugh)
means 'time play', and simply implies that you mix up your running
speeds a
little. To try fartlek training just sprint, walk, run and jog whenever
you
feel like it throughout the duration of your training.
Anabolic
running: Anabolic running is the
best kind of interval training for quickly developing muscle and
burning fat
and is both quick and doesn’t take up much space. All you need to do is
mark
out a distance that's around 100 metres. Stand at one end and then
sprint to
the other side - then walk back slowly while you recover - before
sprinting
again. Repeat this 5-10 times and you will really feel it. Meanwhile
your body
will be triggered to enter an anabolic state giving you loads more
muscle
building potential.
Running
backwards: Like it sounds - if you
want to try something new for your running try running backwards. This
way you
will train your quads as they push you backwards and this will very
quickly
make your quads burn. Try jogging forwards for 100 metres then jogging
backwards to the start for a few reps for a good leg workout.
Running
barefoot: A lot of people swear by
this and they claim it makes great holistic changes in your body which
improve
your health. The idea is that by running barefoot you are running how
we would
have done in the wild, and so how we are designed to run and walk. This
then
forces you to put the ball of your foot down first, and that creates
more speed
as it gives you the ability to spring off of your feet like a leopard.
This new
posture then also places less strain on your knees and on your back and
these
changes have many other positive knock on effects on your health.
Further,
being able to run barefoot will harden the bottoms of your feet, and
enable you
to 'feel' your surroundings giving you more tactile information about
where you
are. Your toes will also be free to splay over obstacles, ditches and
stones
and this can help prevent you from falling over and improve balance. At
the
same time it trains the muscles in your feet and that burns fat. Of
course most
of us wouldn't want to just start running barefoot as our feet have
become too
used to wearing shoes. A good compromise then is to use the 'Vibram
Five
Fingers' which are shoes with toes in them that provide only a very
thin layer
between your feet and the ground - making them more like 'gloves for
your feet'
rather than shoes as we know them.
Running
with resistance: There are many ways
to increase the resistance when you run - running through shallow water
(ala
Rocky 3), running on sand, running up steep hills and more. Any of
these
methods will also result in your
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Unusual Running Training - Interval Training and BeyondBy Adam Sinicki
Running is fantastic training, and a great way to burn calories and fat, to increase your cardiovascular fitness, to train your fast twitch muscle fibres, and to build muscle in our legs and mid section. However unfortunately most people who train their running will only use the very most basic type of training - and that is to go for jogs on a daily basis. This is all very good and well, but it takes a long time, isn't the most effective way to burn fat and build muscle, and can also get dull for those of us who aren't in love with the activity. Fortunately, there are many ways that we can make running more difficult or to put a spin on your training so that it affects you in different ways. Here we will look at a few ways you can incorporate running into your training other than just going for jobs. Interval training: Interval training means mixing up the speeds at which you run. This has been shown to burn more fat and calories, to be better for your heart and circulatory system, to produce more muscle-building growth hormone and generally to make your running far more effective in transforming your body. In interval training then you might sprint for one minute, jog for ten, then walk for ten, before starting again at the beginning. This can be done either outside, or on a tread mill by altering the speeds.
Fartlek training: Fartlek (don't laugh) means 'time play', and simply implies that you mix up your running speeds a little. To try fartlek training just sprint, walk, run and jog whenever you feel like it throughout the duration of your training. Anabolic running: Anabolic running is the best kind of interval training for quickly developing muscle and burning fat and is both quick and doesn’t take up much space. All you need to do is mark out a distance that's around 100 metres. Stand at one end and then sprint to the other side - then walk back slowly while you recover - before sprinting again. Repeat this 5-10 times and you will really feel it. Meanwhile your body will be triggered to enter an anabolic state giving you loads more muscle building potential.
Running backwards: Like it sounds - if you want to try something new for your running try running backwards. This way you will train your quads as they push you backwards and this will very quickly make your quads burn. Try jogging forwards for 100 metres then jogging backwards to the start for a few reps for a good leg workout. Running barefoot: A lot of people swear by this and they claim it makes great holistic changes in your body which improve your health. The idea is that by running barefoot you are running how we would have done in the wild, and so how we are designed to run and walk. This then forces you to put the ball of your foot down first, and that creates more speed as it gives you the ability to spring off of your feet like a leopard. This new posture then also places less strain on your knees and on your back and these changes have many other positive knock on effects on your health. Further, being able to run barefoot will harden the bottoms of your feet, and enable you to 'feel' your surroundings giving you more tactile information about where you are. Your toes will also be free to splay over obstacles, ditches and stones and this can help prevent you from falling over and improve balance. At the same time it trains the muscles in your feet and that burns fat. Of course most of us wouldn't want to just start running barefoot as our feet have become too used to wearing shoes. A good compromise then is to use the 'Vibram Five Fingers' which are shoes with toes in them that provide only a very thin layer between your feet and the ground - making them more like 'gloves for your feet' rather than shoes as we know them. Running with resistance: There are many ways to increase the resistance when you run - running through shallow water (ala Rocky 3), running on sand, running up steep hills and more. Any of these methods will also result in your |
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