Is Interval Running Good

Interval running is a training method that involves alternating between periods of high-intensity exercise and low-intensity recovery. As an avid runner and personal trainer, I can confidently say that interval running is not only good but also a highly effective way to improve your fitness and enhance your running performance. In this article, I will delve into the benefits of interval running and share my personal experiences and insights on why it should be a part of every runner’s training regimen.

The Science Behind Interval Running

Interval running works by challenging your cardiovascular system and pushing your body to its limits. During the high-intensity intervals, your heart rate increases significantly, forcing your heart and lungs to work harder to deliver oxygen to your muscles. This improves your aerobic capacity and strengthens your cardiovascular system over time. The low-intensity recovery intervals allow your body to recover and prepare for the next high-intensity bout, helping to improve your endurance and overall performance.

Research has shown that interval running can lead to numerous physiological adaptations that contribute to improved running performance. It has been found to increase the production of mitochondria (the powerhouses of the cells) in your muscles, enhance your body’s ability to use oxygen efficiently, and improve your muscle fibers’ ability to generate energy. These adaptations ultimately result in increased speed, endurance, and overall running efficiency.

The Benefits of Interval Running

1. Improved Cardiovascular Fitness: Interval running is one of the most effective ways to improve your cardiovascular fitness. By regularly challenging your heart and lungs with high-intensity intervals, you can strengthen your cardiovascular system and increase your endurance capacity.

2. Increased Speed: Interval running helps to improve your running speed by pushing your body to run at a faster pace during the high-intensity intervals. This constant variation in speed and intensity helps to improve your running economy, allowing you to maintain a faster pace for longer periods of time.

3. Fat Burning: Interval running is a great way to burn calories and lose weight. The high-intensity intervals increase your heart rate and metabolism, leading to an increased calorie burn both during and after your workout. Additionally, interval training has been shown to help preserve lean muscle mass, which is important for overall weight management.

4. Time Efficiency: One of the great advantages of interval running is that it can be done in a relatively short amount of time. Due to the intensity of the workout, you can achieve the same or even greater benefits compared to longer, steady-state runs. This makes it an ideal training method for those with busy schedules.

My Personal Experience with Interval Running

As someone who has incorporated interval running into my own training routine, I can attest to its effectiveness. Not only have I seen improvements in my running speed and endurance, but I have also noticed an increase in my overall fitness level. Interval running has helped me break through plateaus and achieve new personal records in races.

One aspect that I particularly enjoy about interval running is the variety and excitement it brings to my workouts. The constant change in pace and intensity keeps me engaged and motivated, preventing boredom and monotony. It’s like a thrill ride for my body and mind!

Additionally, interval running has allowed me to push my limits and discover new levels of strength and resilience. It has taught me to embrace discomfort and push through mental barriers. The feeling of accomplishment after completing a challenging interval workout is truly unparalleled.


Interval running is not just good; it is an exceptional training method that can take your running performance to the next level. Its numerous benefits, including improved cardiovascular fitness, increased speed, fat burning, and time efficiency, make it a must-try for every runner. From personal experience, I can vouch for the effectiveness and enjoyment that interval running brings to my training routine. So lace up your running shoes, hit the track or the trail, and give interval running a try. I promise you won’t be disappointed!