Does Hiit Help With Running

As a runner, I’ve always been curious about the effectiveness of High-Intensity Interval Training (HIIT) for improving my running performance. HIIT has been gaining popularity in the fitness world due to its ability to torch calories and improve cardiovascular fitness in a shorter amount of time compared to traditional steady-state cardio.

What is HIIT?

HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity activity. For runners, this might look like sprinting for 30 seconds and then jogging or walking for a minute to recover, and repeating this cycle for a set amount of time.

Benefits of HIIT for Runners

Research has shown that incorporating HIIT into a running routine can lead to improvements in speed, endurance, and overall cardiovascular fitness. By pushing your body to work at near-maximum capacity during the intense intervals, you can improve your body’s ability to deliver oxygen to your muscles, ultimately enhancing your running performance.

Another benefit of HIIT for runners is its ability to help with fat loss. The intense nature of HIIT workouts can lead to an “afterburn” effect, where the body continues to burn calories at an elevated rate even after the workout is over. This can be particularly beneficial for runners looking to shed some extra pounds or improve their body composition.

Implementation and Considerations

When incorporating HIIT into a running routine, it’s important to start slowly and gradually increase the intensity and duration of the intervals. This can help prevent injury and allow the body to adapt to the increased demands. Additionally, it’s crucial to listen to your body and take adequate rest between HIIT sessions to allow for recovery.

It’s also worth noting that while HIIT can be incredibly effective, it shouldn’t replace all of your regular running workouts. Mixing HIIT with steady-state runs, long runs, and recovery runs can help create a well-rounded training program.

Personal Experience

Personally, I’ve found that adding HIIT to my running routine has helped me break through plateaus and improve my speed and endurance. The variety in my training has kept my workouts exciting and challenging, and I’ve noticed positive changes in my overall fitness level.


In conclusion, HIIT can be a valuable tool for runners looking to take their performance to the next level. By incorporating HIIT workouts into your training regimen, you can expect improvements in speed, endurance, and overall cardiovascular fitness. However, it’s essential to approach HIIT with caution, starting gradually and allowing for proper recovery. Ultimately, combining HIIT with traditional running workouts can lead to a well-rounded and effective training program.