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Fat Burning Interval Training to Increase your Speed Running

Written By: admin - Sep• 30•11

It is possible to do your fat burning interval training and increase your speed running at the same time, but it requires a new approach compared to typical treadmill HIIT. When you perform intervals on cardio machines, you get great fat burning but you are not maximizing your functional strength gains. I plan on outlining a solution and better way to perform HIIT that delivers both fat burning and increases your running speed.

[The idea of this post is to give you a workout that helps you achieve additional goals beyond fat loss. Don't be put off by going to the track...this type of track training works extremely well and is a core part of any race training program.]

Treadmill Intervals are Great but you Aren’t Adding a Functional Skill
To learn how to run faster you need to get your body used to running faster at a variety of short distances. For example, you start by running 100m, then 400 m, then 4 X 400 and before you know it you run all 4 400’s in a row you have learned to run a fast mile. If you simply stick to the same interval routine forever, you will not gain any skill beyond running intervals on a treadmill. So the opportunity with HIIT is to leverage it to make you a faster functional runner as well.
We Need to Try a Different Approach to HIIT Using a Track.
Here is a HIIT workout that creates functional improvement in addition to fat burning. It is setup to where intensity will change based on the distance you run. I will outline the training first and after that I will explain the purpose. All you need is a local high school track …and maybe some caffeine to get you ready to go hard.
Track Training or Speed Running

Go to a local Track: The typical track is 400m and is perfect for training with a variety of distances. A mile is 1600m or 4 rounds, 800m is two rounds and 100m is a quarter length. These tracks provide endless variations in the distances you run.
Run 4 laps, 1 mile, as a warm up. You run a mile as warm up and a mile to cool down so you burn 200 calories just getting ready.
Do a combination of sprints that equals 2-3 miles. Here are some typical track workouts to use as reference:

    8 X 400
    6 X 800
    6 X 600
    4 X 1200

Recover between sprints but never give yourself more than 2 minutes.

Run 4 laps, 1 mile, as a cool down. Once you are done make a note of how you felt. If you struggle with 6-00’s, next time focus on 400’s

Start with Lower Distances and Work Your Way Up.
Start your conditioning with more steady state running for fat loss and just one HIIT day per week. You need to get your body used to running before adding too much intensity. Once you have some conditioning behind you your body will be prepared for faster running with stronger skeletal, connective, and muscle tissues. Now, your cardiovascular, nervous, and endocrine systems are ready for faster training and can take intervals beyond 100m or 400m. As you stretch the distance beyond 400m you will become a more efficient fat burner because as well as increasing your running speed, you increase your lactate threshold. This is important because it means that you will be able to run faster while staying aerobic.

High intensity is your key to success
Track or anaerobic training makes your muscles feel fatigued. The point at which the buildup of lactic acid in the muscles causes fatigue and strain is called Lactate Threshold. Running at your Lactate Threshold means pushing yourself to the limit even when your muscles are sore and telling you to stop. But when you run at this level of intensity, the magic starts to happen when you benefit from increases in your level of beta endorphin in the blood, the “runner’s high”, and the catecholamines, such as dopamine, norepinepherine, and epinephrine, which stimulates GH secretion. High-intensity running results in higher peaks in gh release which helps you burn more fat after your workout is finished.

But there is an even more important benefit from pushing through the pain to increase your lactate threshold…

The #1 benefit of Track Training is that in makes Your Steady State more Efficient
Fast running will increase your lactate threshold. What this means is that at higher speeds you will remain just below the level where you start to accumulate lactic acid, your anaerobic threshold (AT). This is important because, with higher AT you can cover a longer distance in the same amount of time while staying aerobic. You have developed a highly efficient fat burning machine and increased your speed running.

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