Interval training for beginners

This is how you get started with running

Are you a beginner in training and want to try running and interval training? Then this article is just for you!

First of all, it is important to have the right shoes, more specifically women's running shoes . This type of shoe has good shock absorption and makes the activity much easier, and you will feel the feeling of success. After that, it is a good idea to have an activity plan where you note how often, how long and how quickly you want to do the activity. It might also be a good idea to write down why you want to do this so you can look back and find motivation.

Dressing according to the season is important and there is no better feeling than having the right gear to succeed where you also feel the sense of success. For winter, when the temperature drops, it's good to have a pair of running tights with a brushed inner to keep you warm, along with a thermally insulated running jacket that still feels light to wear. When the temperature rises, towards summer, a good pair of running tights together with a sports bra adapted to your activities are appropriate. There is something about putting on the clothes you need to get in the right mood and find inspiration.

Tips for good winter running - The best tips

Running tights and running shoes for women

It is important to enjoy the run and not have too strict requirements on the first trips. It's important to get into it first, and then you can gradually set tighter plans and goals. When you feel ready, you can increase the pace and implement interval training. Don't forget to warm up the body before you start; it may be enough to walk for 5 minutes before you start running, and after training it is important to rest so that the body can recover.

How to get started with training? - The tips you need

See also our tips for running in winter here

What is interval training?

This type of training is about switching between high and low intensity during training. In running training, this means that you vary the pace between fast and slow for a certain period of time and repeat for a good training session. For example, you can start by walking for 5 minutes, then increase the intensity to jogging for 4 minutes and increase to running for 4 minutes, then decrease to jogging again for 4 minutes and repeat. There is a method called 4x4 interval training, but what is it?

4x4

4x4 can be simply explained as four intervals of four minutes each, which you repeat four times. This training can suit everyone, including you who are a beginner but want to increase the intensity of the training. 4x4 is also a good cardio exercise that trains the heart to pump more blood to the body.

4x4 is a simple rule of thumb for your intervals, but this can also be changed according to your motivation and preferences, for example to 3x8 or 5x6. If this type of interval training doesn't sound appealing, there is another type called pyramid intervals. What is it about?

Pyramid intervals

This type of interval training involves starting and ending at the same intensity, and in between increasing it to a peak, then going down from the peak to the end. For example, you start with one minute, which increases to 2, then 3, 4, 5, and from 5 minutes it starts going down again, 4 to 3, 2 and 1 to end where you started. The rest period should be half of the interval, so if you did a 2 minute interval, the rest period should be 1 minute.

Good luck with your running training.