A new article published in The Conversation suggests that running in shorter, high-intensity intervals may provide greater benefits for controlling blood pressure, losing weight, and improving cardiovascular health compared to running steadily for longer time periods.
The article summarized the results of several previous studies showing that high-intensity interval training may provide greater health benefits than steady runs. In one study of patients with overweight or obesity, participants saw greater improvements in cardiovascular health when they completed sprint intervals compared to when they completed long, steady runs. In another study, experienced runners who added high-intensity interval training to their endurance training saw greater improvements in their cardiovascular health. Multiple studies have also suggested that interval training, especially alternating bursts of walking and running, may improve metabolic health and lead to greater blood sugar control compared to longer, steady runs. Lastly, while both steady running and interval training can help control weight, interval training seems to be a more efficient way to lose unhealthy fat stores.
To get started with interval training, you can incorporate small bouts of intense running into your regular runs or walks. For example, you can try to sprint between lamp posts or trail markers and then rest between alternating sets. Sprints during interval training can last anywhere from a few seconds to a few minutes. The most important aspect is to get your heart rate up significantly, to about 90% of maximum effort. Additionally, resting and recovering between sprints is important. As with any activity, it’s best to start slow and consult your doctor before beginning.
As noted in the article, about 31% of adults don’t get enough physical activity, with the most common reason being lack of time. Incorporating interval training into your day may be a straightforward and time-efficient way to get more exercise and improve your cardiovascular and metabolic health.
Sources: The Conversation, Science Daily