Interval Running

Running has many benefits for your health, we all know this.  Did you know that running intervals can be more beneficial for weight loss and training than running a straight mile?

Intervals are where you run a bit and then have a rest section and then run again. Currently when I run intervals I have 2 minutes of a high-energy run followed by one minute of walking.  I repeat that pattern 10 times, completing my workout in 30 minutes.  With an interval run you are not covering as much ground.  For instance in a 30 minute straight run I generally cover 3 miles, in an interval run I cover around 1.5 miles.  So if why do I (or should you) run intervals?

The benefits of any running is that it’s a tough cardio/aerobic workout that gets your heart working overtime and can be done anywhere at anytime.  Being able to run a full 3 miles straight is great, I would never complain. To take your running to the next level, to make you a better runner, it’s a good idea to add the intervals.  Interval training works your heart and muscles to another level because of the rest portion.  Running fast for 2 minutes I spike my heart rate tremendously and my body goes into overdrive. When I do my 1 minute rest my body then works on recovering itself and going back to my basic state.  Repeating this process multiple times effectively exercises my body in a different way that a straight run. The rest portion is a mini cool-down every interval.

Intervals increase endurance, cardio thresholds and muscle strength making them good for any racer training for an event. They also boost metabolism because your body never plateaus in the calorie burn required during the run. Running straight for 3 miles, at some point your body does not require as much energy to continue forward momentum. So you burn more at the beginning getting up to speed and getting comfortable with the run.  Now imagine having to continually get back up to speed more than once… makes sense right?

Now my intervals are very different in speed and not very quick.  I do them more for fun than anything else, because running the same thing every other day just gets old.  So reaping what benefits I can when switching things up is good for me.  My brother’s wife runs intervals on treadmills in which she sprints flat-out for 30 seconds, walks briskly for 30 seconds and repeats.  Some people sprint for a minute and then slow down to their normal run pace for another minute.  The pace and time of the intervals are up to you, the benefits will be the same.  Just work with what you are comfortable with and remember to have fun!

Happy Running!

Running in an Alaskan Winter

I’m an Alaskan who enjoys running (honestly it’s the only sport I’ve enjoyed) and I don’t enjoy paying for gym memberships. These three facts put me in a challenging position when winter rolls around.  You may think it’s insane to run in the winter outside, and I’ve heard many many people say so. I’ve almost completed an entire winter running solely outside (with very few exceptions) and I’ve discovered some pro’s and tricks to avoid the con’s ruining the run.

The colors add more fun and reflection!

 

First of all, get the right gear. I noticed back in the summer when I got proper running clothing that the experience went from uncomfortable and awful to glorious.  For properly outfitting yourself to withstand the winter elements be sure to get waterproof running shoes. I have a pair of Saloman Speedcross 3’s, made for trail-running they are waterproof with a bonus of having deep treads for added traction.  I’ve only had to wear yak-traks on these 3 times the entire winter when extreme ice was a problem. Pair them with a pair of wool athletic socks and you are set!  To me the most important body part to keep comfortable on a run is your feet, and if you let them get cold you are in for one horrendous experience.

Secondly, get yourself a partner. One of the greatest pro’s to running in the winter is the simple fact that there is no one around. Forget having to dodge dog-walkers or baby strollers, the sidewalks/bike trails are your domain! You can run at any speed you want, though I caution you to use a steady/casual pace to avoid injury. However, with the sun setting earlier than usual and the cold loneliness, you will need a partner. Partners are fantastic every day you run for the company in general. A partner to share the experience helps divert your focus from your own physical discomforts and gives you a reason to keep going. The willpower of two people with the same goals overcomes either’s weaknesses. In the winter the partner relationship takes on a safety bonus that is very important. Accidents such as slips, trips and falls are more likely on snow, slush and ice. As a rule it’s a good idea for both parties to stay together on a shorter route (close to a home is ideal) with both carrying cellphones in case of emergencies.  My sister is my constant partner and for our winter routine we planned a T-shaped route. The route is simple, we run back and forth always returning to the same safe spot. Our particular spot is only a 3 minute walk from our home. We have our cellphones with us at all times in case of a more serious injury that leaves us incapable of walking. It is a good idea to keep your phone in a zip-locked bag in a zippered pocket in a vest or a fleece jacket. This way it is kept free from water/sweat damage and warm by your body heat.

 

Properly outfitted and partnered to an interesting individual who can share your winter running experience with, you will still find the con’s overwhelming from time to time.  Often times I find one in the partner running program will have significantly lower motivation to get out and test their limits in the cold.  The other runner generally has to become the pep-talk couch and when they are not ‘feeling it’ there is an inevitable slump.  I have slumped from time to time. I skip days when it looks particularly windy/cold/dark/miserable. I always promise myself that if I skip that day, I not only have to run instead on a planned rest day but I will force myself to run a little farther or a little faster.  For me this has become it’s own motivation, because you have no idea what the next day holds in an Alaskan winter. The forecast may say tomorrow will be sunny at 30 degrees. I have since skipped enough days to realize that often the next day will surprise you and have 20 mph wind with rain or some other more miserable than today combination.  More often than not, I will settle for a change in the run routine.  Intervals are a good thing to add in once a week. Intervals are more challenging for your heart, burn more calories, and add are just more fun as a runner.  I only run 3 miles but the boredom of the same run day-in and day-out takes it’s toll.  Try switching up the directions, running different paces at different segments, or get crazy and go from 60-30 sprint intervals.  On the icy days stick to the usual, but whenever possible switch it up for variety.

And above all else… cover your face! I have a thick moisturizing cream based lotion for my face that I apply before heading out. When I return I make sure to wash my face with a good exfoliating cleanser and finish off with a gentle moisturizing gel.  You may be rolling your eyes at this last bit of advice. I promise you this is a very important step that I’ve had to learn the hard way. Save your face and you will love your run!  As for the eye-icicles… blink often!