How To Start Hiit Running

Hi there! If you’re looking to take your running routine to the next level, HIIT (High-Intensity Interval Training) running may be just the thing for you. As a running enthusiast myself, I’ve experienced the incredible benefits of incorporating HIIT into my running regimen. Let’s dive into how to get started with HIIT running and some personal tips that have helped me along the way.

Understanding HIIT Running

HIIT running involves alternating between short bursts of intense running and periods of active recovery or rest. This high-intensity approach challenges your body in a way that traditional steady-state running doesn’t, leading to increased cardiovascular fitness, calorie burn, and endurance. It’s a fantastic way to push your limits and break through plateaus.

Getting Started

Before diving into HIIT running, it’s important to build a solid foundation of running experience. If you’re new to running, start with a consistent running routine at a comfortable pace. Once you’re feeling confident in your regular runs, gradually introduce HIIT sessions.

Choosing Your Intervals

When starting out, begin with a simple ratio of work to rest, such as running at maximum effort for 30 seconds followed by 1-2 minutes of walking or light jogging. As you progress, you can adjust the intervals to challenge yourself even more. Remember, the key is to push your limits during the high-intensity segments.

Proper Warm-Up and Cool Down

Just like with any workout, warming up and cooling down are crucial. Before diving into HIIT running, spend at least 5-10 minutes performing dynamic stretches and a light jog to prepare your muscles for the intense workout. After the HIIT session, take the time for a proper cool down to help your body recover.

Staying Hydrated and Fueled

As the intensity of HIIT running can be demanding, it’s important to stay well-hydrated and fueled. Make sure to drink water before, during, and after your workout, and consider having a small snack with a balance of carbohydrates and protein about an hour before your HIIT session.

Monitoring Progress

Keep track of your progress to see how far you’ve come. Whether it’s through a running app, a fitness tracker, or a simple notebook, monitoring your performance can be incredibly motivating and can help you tailor your HIIT running sessions to match your fitness goals.

My Personal Experience

When I first started HIIT running, I found it challenging but incredibly rewarding. The feeling of pushing my limits and seeing improvements in my speed and endurance kept me motivated. One of the most valuable things I’ve learned is to listen to my body – it’s okay to start with gentler intervals and gradually build up the intensity as I grow stronger.


Incorporating HIIT running into your fitness routine can bring about remarkable changes in your overall performance and endurance. Remember, it’s essential to start at your own pace, stay consistent, and adjust the intensity as you progress. With dedication and perseverance, you’ll be amazed at how HIIT running can take your fitness to new heights.