Why Runners Are Choosing HIIT

From the 10-20-30 method to fartlek training, experts say interval running packs a bigger punch than steady runs

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Running has a huge number of benefits. The popular workout can prevent disease, improve mental health and even slow the biological ageing process. But around 31% of us aren't regularly doing enough physical activity - including going for a run. The most commonly cited barrier to exercise is a lack of time.

But what if all the benefits of running could be had but in a fraction of the time? This is where interval running comes in.

Interval running is a form of high-intensity interval training (HIIT). HIIT has been around for almost a century, but gained popularity throughout the 90s and 2000s thanks to workouts such as Tabata (20 seconds of intense exercise, ten seconds of rest) and CrossFit (a high-intensity workout that combines weightlifting, gymnastics and cardio).

The key aspect of HIIT is alternating between bursts of highly intense exercise followed by periods of rest or low-intensity exercise.

For instance, during a regular HIIT workout you might perform 30 seconds of burpees at your maximum effort, before resting for 30 seconds. The move is then be repeated a few times.

HIIT principles can also easily be applied to your regular runs if you're looking to reap the benefits of this workout but in a shorter time-frame.

For instance, with the "10-20-30 method", runners start with 30 seconds of jogging or walking, followed by 20 seconds of running at a moderate pace - then finishing with a ten second sprint. Or, the "fartlek" method (Swedish for "speed play") is another easy way to get into interval running.