Runner’s high: Boosting your cardio with effective interval training

For those who love to run, the “runner’s high” is an indescribably pleasurable experience. As you sweat it out on the track, your heart, lungs and muscles work at their limits, your body secretes endorphins that give you a sense of euphoric bliss. But how can you effectively boost your cardio so you can get to that state faster? The answer is: interval training.

Interval training is a training method that combines high-intensity and low-intensity exercise, and it can dramatically boost your aerobic and anaerobic endurance in a short period of time. Here is a simple and practical interval training programme for you to enjoy the fun of running more efficiently while pursuing speed.

Step 1: Warm Up

Before you start any high-intensity training, it is crucial to have a thorough warm-up. Jogging for 10 minutes allows your heart rate to gradually rise and all the joints and muscles of your body to get properly mobilised, preparing you for the training to come.

Step 2: Interval Running

Choose a pace at which you are able to keep running but are slightly stretched, run for 1 minute and then slow down to a jog or brisk walk for 2 minutes. This jogging or brisk walking phase is your recovery period, but don’t stop completely. Repeat this process 8 to 10 times.

Step 3: Sprint

After a few sets of interval running, try performing a 30-second sprint at full speed, followed by a 1-minute jog or brisk walk to recover. This high-intensity sprint stimulates your cardio system and helps boost your speed and endurance. Repeat this process 5 to 6 times.

Step 4: Cool Down

Don’t forget to cool down after you’ve completed all your high-intensity workouts. Jog for 5 to 10 minutes and then stretch your entire body to help your muscles relax and reduce the likelihood of muscle pain the next day.

Step 5: Train Regularly

Interval training shouldn’t be something you do once in a while, but should become a regular part of your training programme. Doing it two to three times a week gives your body time to adapt and recover from it.

Step 6: Listen to your body’s signals

While interval training is highly effective, be careful not to overtrain. Make sure your body is well rested and nourished, and if you feel unwell, stop training immediately and consult your doctor.

With the above interval training programme, you will reach your “runner’s high” faster and feel the motivation and joy that comes from deep down in your heart when you run. Remember, consistency is the key to success. Let’s run together, challenge ourselves and enjoy the joy that comes with every heartbeat!