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Quick Tips For New Runners: Interval Running

Posted by: Angie Menendez, Owner & Instructor on Friday, July 1, 2016

Running can be a polarizing experience. Most people either love it or hate it. Those who are not fans of running have very common complaints: "I get out of breath too easy" or "I can’t run that far without stopping" or "My knees/shins/back hurt when I run.” To those concerns, I offer this small piece of advice: Try interval running. Interval running with walking breaks is one of the most effective ways to get new runners on the trails. Incorporating walking breaks into your run helps increase your self-confidence, helps you pace and control your breath, and gradually introduces your body to the impact that jogging has on your joints. Here are some tips to start interval running today:

Start small and slow for big and fast results: Start with small intervals at a slow pace. You can start with jogging for two minutes and then walking for one minute. Perform these intervals for a total of 20 minutes for the first few weeks as you gain endurance. Doing this interval workout on alternating days will allow your body to recover. Your jogging should be done at an easy pace. You can use the talk test to determine if you are working too hard. You should be able to talk in complete sentences while you run. Even if it feels slow and challenging in the beginning, you will quickly gain speed as your endurance improves with your interval running.

Use an interval timing app. Avoid the guess work and the constant checking of your watch or smart phone. Instead, download an interval app on your phone and let the app do the work for you. Gym Boss, Interval Timer App, and Seconds are apps that work well for this. These apps allow you to select the time and sounds to help prompt your running and walking intervals.

Recruit a friend to join you. Running can bring a lot of benefits when done in solitary, especially when you are in nature and can enjoy the sights and sounds of trails and peaceful neighborhoods. However, when starting a running program, each minute on the road can seem like an eternity. Take a friend to chat with and watch the time fly by. Sign up for a local race with your mom friends or mommy and me group to give you accountability in your training. 

By: Angie Menendez, Baby Boot Camp  Point & San Clemente, CA


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