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Interval Training For Runners

After about a year of consistent training, many runners feel that their performances level off and that running greater distances no longer improves their speed. This is when interval work becomes a useful training tool. In fact, interval training is the best way to increase the pace at which you are able to run within aerobic threshold; in other words, it's the most effective way to increase the speed of your conversational pace.

What is interval training?

Interval training (I-Training) is the quickest and most effective way to increase your running pace. This training involves running short bursts at a fast anaerobic pace (80% of your maximum heart rate (MHR)), followed by short recovery jogs. This training will increase the speed at which you can run in aerobic state. Your hard anaerobic bursts should last no more than 3 minutes, since this is everyone's physiological limit, from beginner to Olympian. Follow your hard segment with a slow recovery jog that allows you to return to conversational pace (60% MHR).

How does it work?

I-Training works by improving the volume of oxygen your body can obtain and use while training at MHR (VO2 max). High VO2 max values indicate high fitness levels and this is what allows advanced and elite athletes to run faster and train more intensely than beginners. So as you improve your VO2 max through I-Training, your ability to use oxygen will improve and your base aerobic pace increase too. Interval training will also help increase your aerobic training by improving your 'energy transport system'. This refers to the efficiency with which your body transfers oxygen-rich blood to your muscles  for use while training.

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How Far Should I Run to Start Off With?

Hi - I am a black woman. Does the chemicals from a perm get into the blood system of me and my unborn child?

As a black woman and marathon runner, the sun does enough damage to my hair...so there is no way that I can press it everyday to get it straight. I appreciate my roots and love my curly hair, but some days I like it straight and others I wear it curly. As such, I've opted for very very light relaxer and do not leave it on for more than 10 minutes----that's with putting it in and everything. But I wanted to know if I coluld be affecting the brain growth and blood system of myself and my unborn child. I always base my hair and eat only organic foods - whenever some ridiculous craving doesn't hit (smile).

There is minimal chances that you are doing any damage to your unborn child. And congradulations, just the same. As long as you are concerned, you appear to have more on the ball than most expectant mothers, regardless of race. A healthy diet (vitamins and any prescribed medication from your doctor) and exercise is the best for both you and the baby. Good luck and again congradulations.

Paralympians get rare spotlight
Paralympians don't compete for the glory, the sponsorship money or the fame, because frankly they don't get much. For every multi-medallist such as Cindy Klassen at the Olympic Games, there is a Lauren Woolstencroft at the Paralympic Games.

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