Training
HIIT it Out the Park ! By Jurgens Grobler
Here is the science behind integrating HIIT with your running and gym exercises , and an easy-to-follow programme that will make you a stronger and more versatile runner .
High-Intensity Interval Training ( HIIT ) has gained immense popularity in the fitness world , and for good reason . It combines short bursts of intense exercise with periods of rest or lower-intensity exercise , leading to significant improvements in cardiovascular fitness , muscle strength , and overall endurance . When HIIT is integrated with running and gym exercises , it offers a comprehensive approach to fitness that benefits runners in numerous ways . Let ’ s delve into the science behind this type of training and understand why it ’ s so effective .
1 Enhanced Cardiovascular Fitness HIIT workouts , particularly those involving running , have been shown to significantly improve cardiovascular health . Research published in the Journal of Applied Physiology ( 2023 ) indicates that HIIT increases both aerobic and anaerobic capacities more effectively than continuous moderate-intensity exercise . The highintensity intervals push your cardiovascular system to adapt by improving heart efficiency and increasing oxygen uptake .
• Key Mechanism : During HIIT , your heart rate elevates quickly and remains high during the intense intervals , which improves the heart ’ s ability to pump blood and deliver oxygen to muscles .
2 Improved Running Economy Running economy refers to the amount of oxygen consumed at a given running speed . A study in Medicine & Science in Sports & Exercise ( 2023 ) found that runners who incorporated HIIT into their training improved their running economy , because the intense bursts of running in HIIT sessions enhance neuromuscular coordination , leading to more efficient movement patterns .
• Key Mechanism : High-intensity running drills enhance muscle fibre recruitment and energy utilisation , making runners more efficient .
3 Increased Muscle Strength and Power Adding gym exercises to a HIIT routine targets muscle groups that are crucial for running performance . Strength training , especially when done in a high-intensity format , improves muscle power and endurance . According to research in the Journal of Strength and Conditioning Research ( 2023 ), runners who included resistance training in their HIIT workouts experienced significant gains in muscle strength and running performance .
• Key Mechanism : Resistance exercises stimulate muscle hypertrophy and strengthen tendons and ligaments , which supports better running mechanics and reduces injury risk .
4 Enhanced Metabolic Efficiency HIIT is known for its ability to boost metabolism . A study published in Obesity ( 2023 ) reported that HIIT workouts can elevate post-exercise oxygen consumption ( EPOC ), meaning the body continues to burn calories at a higher rate , even after the workout is finished . This effect is amplified when combining running with gym exercises , as it engages multiple muscle groups and increases overall energy expenditure .
• Key Mechanism : The intense effort required during HIIT sessions leads to greater caloric burn during and after the workout , promoting fat-loss and improving metabolic health .
5 Better Injury Prevention Integrating gym exercises into a HIIT running routine helps address muscle imbalances and strengthen stabilising muscles , which are crucial for injury prevention . Strengthening the core , glutes and lower body through targeted exercises reduces the risk of common running injuries such as IT band syndrome , shin splints and knee pain .
• Key Mechanism : Balanced muscle development and improved joint stability from strength training support proper running form and reduce undue stress on the body .
6 Mental Resilience and Motivation HIIT workouts are challenging and require a high level of mental focus and resilience . This mental toughness translates well to running , especially during long runs or races . Additionally , the varied and dynamic nature of HIIT keeps workouts interesting and motivating , which can help runners stay consistent with their training .
• Key Mechanism : The psychological challenge of pushing through intense intervals builds mental stamina and determination , which are crucial for longdistance running and racing .
Conclusion
The integration of HIIT with running and gym exercises provides a multifaceted approach to training that enhances cardiovascular fitness , running economy , muscle strength , metabolic efficiency , and injury prevention . Backed by scientific research , this training method offers runners a comprehensive way to improve performance and overall fitness . By incorporating HIIT into your routine , you can achieve significant gains and become a stronger , faster and more resilient runner .
Jurgens Grobler is a holistic health and wellness advocate with a wealth of qualifications and diverse experiences , including coaching , strength training , biomechanics , injury-prevention and sport massage , and he specialises in personalised fitness programmes . As an avid runner and cyclist , he embodies a lifestyle of health , balance and passion . More at http :// www . jagfitness . co . za
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