Interval training for beginners

How to Get Started with Running

Are you a beginner in fitness and want to try running and interval training? Then this article is just for you!

First and foremost, it’s important to have the right shoes, specifically, running shoes for women; these types of shoes have good cushioning and make the activity much easier, providing a great sense of accomplishment. Next, it’s wise to have an activity plan where you set how often, long, and fast you will engage in the activity; it can also be a good idea to write down why you want to do this so that you can refer back and find motivation.

It is essential to dress according to the season, and there is no better feeling than having the right tools to succeed while also feeling a sense of mastery. For winter, when the temperatures drop, it is good to have a pair of leggings with a brushed inside to keep warm, along with a running jacket with insulation that still feels light to wear. As the temperatures rise heading into summer, a good pair of leggings along with a sports bra suited to your activities is essential. There’s something about wearing the right clothes that helps you get into the mood and find inspiration.

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Running Leggings and Shoes for Women

It’s important to enjoy your run; don't have very strict demands on your first outings. It’s crucial to ease into it and gradually set stricter plans and goals. When you feel ready, you can increase the pace and implement interval training. Don’t forget to warm up your body before starting; 5 minutes of walking can suffice before you switch to running, and after the session, it is important to rest so the body has time to recover.

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What is Interval Training?

This type of training involves alternating between high and low intensity during the workout. In a running session, it means varying the speed between fast and slow over a certain period, repeating for a good workout. For example, you might start by walking for 5 minutes, then increase the intensity to jog for 4 minutes, and then run for 4 minutes before slowing down to jog again for 4 minutes, then repeat. There’s a recipe called 4x4 interval training; but what is that?

4x4

4x4 can be simply explained as four intervals of four minutes each, repeated four times. This workout can suit everyone, even you who are new but want to step up to a higher level of training. 4x4 is also a good stamina workout that trains the heart to pump more blood throughout the body.

4x4 is an easy rule of thumb for your intervals, but it can also be adjusted based on your motivation and comfort, for example, to 3x8 or 5x6. If this type of interval doesn’t sound appealing, there’s also something called pyramid intervals; what is that about?

Pyramid Intervals

This type of interval training starts and ends with the same intensity, gradually increasing to a peak and then descending back down. For example, you start at one minute, then increase to 2, then 3, 4, and 5 minutes, at which point you begin to descend again, going from 5 to 4, then 3, 2, and finally back to 1 minute, where you began. The rest period should last half the duration of the interval; so if you did an interval of 2 minutes, the rest period would last for 1 minute.

Good luck with your running.