HIIT Me Like a Hammer

HIIT - or High Intensity Interval Training - is a runaway hit in training regiments for many reasons. First off - it provides a monster cardio workout that you will not find in the gym. This is a throw back kind of training of man vs. beast where it is just you in the wild and you need to track down dinner. Sometimes you need to sprint, other times you need to trek for up to half a mile in search of prey. Second - this is speed training that can give you that edge in the 10K or half marathon course that you want to demolish. Third - it is something different and forces you to use your muscles differently and challenge them more. So what is it?

There are many variations of HIIT and I would recommend that you find the variations that work best for your body and goals. One HIIT program is to warm up with a light one to two mile jog to get the muscles loose and heart ready for the hellish workout to come. Once stretched and ready at the running track, sprint a 100 meter dash at full speed and then walk or lightly jog around the rump of the track before sprinting another 100 meter dash. Repeat until you have run 4 of the 100 meter dashes.




Next stretch out the run and burst off for a lap around the track at your top pace. Time yourself to get a baseline. Walk or lightly jog a lap around the track. Do it again and time yourself to see if you can improve while always being mindful of your form. Remember to keep good form the whole time - running on the balls of your feet and minimizing your contact with the ground by using quick and light steps.

At this point, you are ready for the grand finale. Run two laps around the track at top speed and then walk or lightly jog a lap. Do it again.

Congratulations - you just finished your first HIIT workout. You may also want to lightly jog for one to two miles to warm down before stretching.

1 - 1 to 2 mile warmup jog followed by stretching
4 - 100 meter dashes followed by 100 meters walking/jogging
2 - 400 meter jaunts followed by 400 meters walking/jogging
2 - 800 meter runs at your top speed followed by 400 meters walking/jogging
1 - 1 to 2 mile warmdown jog followed by stretching