5 benefits of interval training

The principle of the training is simple: it is necessary to alternate between a fast speed and a slower speed. This form of training, which some love and others hate, has several benefits.

To learn more about this training method, click here. If not, without further ado, here are some of the benefits of incorporating this training method:

1. Interval training breaks the monotony

Motivation and consistency are the keys to success in running.

Maybe the intervals are also part of the success factors?

A study also showed that subjects who participated in interval training were more motivated and more positive about their session than subjects who had to do a continuous session.

Sometimes using a few small acceleration breaks our speed and makes us feel more comfortable. Basically, going a little faster can be 'fun!

For some ideas for interval training, click here.

2. Interval training is effective

Interval training is effective because it allows you to do a greater volume of training at a given speed.

Here is an example, with some fairly technical terms:

Consider a runner who has a VAM of 15 km / h (he determined it with this is). If he wants to work out at 100% VAM, he can do a warm-up session and then start his training. If he does his workout continuously, he will probably do around 5 minutes at 100% VAM (hopefully).

On the other hand, if he does interval training, he will probably be able to do 10 x 1 minute at 100% VAM / 1 minute walk. He will then have spent 10 minutes at 100% VAM, which is twice as much as if he had trained continuously.

Not only is the second session easier mentally, it is also more beneficial and the runner will gain more improvements.

In less technical terms, this means that by changing your running speed and giving yourself breaks, you are going to be able to stimulate your body to improve more significantly.

3. Interval training promotes weight loss

A study conducted at Laval University has been shown that a 15-week, short, but very high intensity, short interval workout program was associated with greater fat loss than a long workout program continuous but of average intensity lasting 20 weeks.

Expressed in proportion to the number of calories expended, the fat loss from the high-intensity training group was nine times bigger than that of the lower intensity group!

The advantage of short interval training is explained by greater fat burning and a noticeable decrease in appetite in the hours following the sessions. (Source: kino-Quebec)

In summary, it is likely that for the same amount of calories expended, you will lose more weight by doing intervals. However, it is increasingly suggested to aim maintaining a natural weight rather than attempting to shape our body.

4. Interval training helps improve running technique

The faster you run, the more impact forces increase: the stride must lengthen and the range of motion must increase.

All this means that the body, since it wants to remain efficient, will make changes in order to improve its energy efficiency.

It's a bit like a very, very specific weight training session: it's a good way to gain muscle strength and flexibility specific to running.

5. Interval training improves the ability to manage speed

If you always train at the same speed, what will happen?

You will get stuck in your habits and you will have difficulty varying your speed.

By practicing various speeds, it becomes possible, without looking at your watch, to know approximately how fast you are running and this greatly facilitates the management of the effort.

It is also what will allow your legs to keep pace on descents ... or in a game of soccer with your children!

Here! Interval training shouldn't be overused, but it certainly has many benefits! And interval training doesn't have to be over-structured, you can also work out. Fartlek!

If you are looking for a workout plan that includes intervals, you can follow those offered by the Défi Entreprises!

author avatar
Daniel Riou General director
Managing Director of Challenge Group, Founder of Corporate Challenge and co-founder ofAltterre. I love anything related to physical activity and overall health. Holder of a bachelor's degree in Kinesiology from'Laval University Various trainings by The Runner's Clinic Emergence ProgramBeauce School of Entrepreneurship National Coaching Certification Program Level 2 in Badminton National Coaching Certification Program Level 1 in Weightlifting

15 thoughts on “5 benefits of interval training”

  1. Hello Mr Riou I would like to know when you will give another running clinic I was unfortunately outside the region! Thank you!

    Reply
  2. "Give a clinic" is a Quebec expression that I did not know.
    Could you rewrite it with periphrases so that the French learn something (the interval, we already know)

    Reply
  3. You know Daniel, I followed your program which led us to Ottawa and all your points are so true !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I lost 20lbs following your program (175 To 155 lbs) and I am now the one for Montreal and I continue to lose weight: p (152 lbs) !!! My running technique is also improved a lot !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! My results have also improved a lot PB at the improved half of 7 minutes while I was stagnant for a few years! So thank you again Daniel !!!!!!

    Reply
    • It's also true that if you do the same thing for a long time, by the time you change your habits and train differently, you progress faster. So when you are going to stagnate by doing intervals (which will still take a little while 😉), you can tackle increasing your volume and reducing the intensity a little ...

      What do you think?

      Reply
  4. In France it looks more like "chronic" or "ticket".
    Interval training (= by interval) is essential to progress, but it should not be neglected even in cases where you only want to lose weight, where it is necessary, to consume fat, to work at low intensity. The work at vma goes in the first few minutes to consume sugar, but the body will continue to burn fat longer.
    Anyway, thank you for this post 😉

    Reply
    • The post applies to the blog. At the beginning of the post, he talks about a clinic he did. Clinic would therefore be a (physical) presentation.

      Reply
  5. Hello Daniel,
    I am a 47 year old woman. I have always run alone for 4 years.
    After 18 weeks of training, I did my 1st Montreal 4:10 marathon,
    my 2nd 3:59, my 3rd ottawa 3:46, 2013 i run the boston marathon.
    I don't know how to do intervals. I just run. Here at Mont-Orford, there are a lot of odds. And I often run up the mountain.
    does this count as intervals?
    In fact I am also looking for someone to go down with me in boston.
    Thank you
    nithi

    Reply
  6. Hello Nithi,
    Hill training counts for aerobic intervals (development of VAM, etc.), but does not help much in the development of effective running technique, which is a limiting factor for many runners ... why I would also advise you to do intervals on a flat course or on an athletics track, this would allow you to gain speed and gestural efficiency.
    Enjoy!

    Reply
  7. One lb of fat contains 3500 kCAl. On the other hand, just because you spend 3500 kCal doing physical activity does not mean that you will lose 1lb. For this to happen, you have to keep all other factors (other physical activity and diet) constant, which almost never happens, because if you spend 3500kCal more per week, you may well be eating 3000kCal more per week. week. Your deficit would then be only 500 calories. My 100 figure is fictitious, but it is quite possible that someone has to burn 000 calories exercising in order to lose 100 lb. Is it clearer that way?

    Reply
  8. Well done for your very clear articles which answer basic, but important questions!
    Thank you to you, I am all the more motivated to split and push a little more over small distances.

    Reply

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