Practical Interval Training

1 Injury prevention

Any problems you have with your biomechanics (running form) will often be exacerbated by running faster. It is very important to start interval training by running at a lower than ideal intensity until you get used to the faster pace. Many runners try to increase their stride length by reaching forward with their leading leg. This is called 'over striding' and involves the foot landing in front of the hip, rather than directly underneath the hip. This acts as a jarring brake, and sends a shock wave up the leg and through the body. When first doing intervals, concentrate on running lightly and efficiently. Your cadence should remain high (see tip #1, cadence) and you should listen to your feet; any slapping sound is a bad sign!

2 How to start interval training

• If you are a non-runner, start running with a run/walk program. See Starting to run
• If you are new runner, start with Fartlek and just pick up your pace a few times during your runs. This should not be an all out sprint, but a gradual build up to a "comfortably fast" pace, then slow back down to normal. (details to follow)
• If you are an established runner who has done Fartlek, but not structured intervals, start with downhill intervals and aerobic intervals (details to follow)
• If you are training for a race, I would highly recommend you buy the book "Jack Daniel's Running Formula".