HIIT workouts to improve running

Augusts 24, 2021Updated on August 24, 2021

4 reading minutes

El high intensity training or also known as HIIT is widely used by athletes, and surely at some point you have heard of them.

In this article we are going to explain what they consist of and how they can be applied to improve running performance.

We also recommend the best Skechers shoes, one of the most recognized brands in running, to do this type of training.

These are the shoes we recommend

Model	Neutral Stainless - Steel	Lightness	Cushioning	Gamma
Skechers Consistent	X			Essentials
Skechers motion		X		Essentials
Skechers Elevate			X	Essentials
Skechers pure 2			X	Technical
Skechers pulse	X			Technical

Table of Contents

What is a HIIT workout?

HIIT training (High Intensity Interval Training) or in Spanish high intensity interval training (80-90%) consists of sessions where high intensity load periods are alternated with short periods of rest or at a lower intensity (50-60%). )

This type of training is very effective to improve endurance and lower fat as it improves the body's ability to oxidize both, which will improve performance.

HIIT training benefits

These are some of the benefits of this type of training:

Activates the creation of mitochondria
Improves lung and heart capacity.
It favors the increase of muscle mass.
Use fat for energy
Improves VO2 Max

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How do you have to do a HIIT workout?

Keep in mind that to work at high intensities such as HIIT, it is important to do a good warm-up beforehand.

These workouts are short in duration but high in intensity and a typical HITT training scheme might look like this:

10 'warming
20 'HIIT
10 'cooling

Heating

As for the warm-up, in addition to running, you could add some exercises to "prepare" the body

Side steps
Vertical jumps.
Trot back.
Squatting
Funds

Once the training is finished it is also important to do a cool down and some Stretching.

The structure of the HITT training

To do a good HITT training, keep in mind that the main phase of work must have a 2: 1 or 1: 1 ratio.

This means that if you do 30 '' at high intensity you have to recover 15 '' or 30 '' at low intensity.

HIIT workouts to improve running

After having explained what they consist of and how to do a high intensity training, we are going to leave you some examples of routines so that you can include them in your workouts.

1 training

10 'warming
15X 1 '(15 sprints of 1' at 90%. Rec 30 '')
10 'cool down

2 training

10 'warming
10X (10 '' rise + 10 '' rec + 10 '' fall, intensity 90%)
10 'cool down

3 training

10 'warming
7X (3 'at 90%, rec 1')
10 'cool down

4 training

10 'warming
2X (15 '' 90% + 15 '' 60% + 30 '' 90% + 30 '' 60% + 45 '' 90% + 45 '' 60% + 60 '' 90%) + 5 'rec
10 'cool down

HIIT strength training

In addition to running workouts, we propose these 2 to do at home or in the gym.

5 training

Initiation (20 '' work, 10 '' rest)

Squatting
Pushups
Elevate heels to the gluteus
abdominal
Side squat
Standing touching foot with opposite hand
Skipping on the site
Bimini

6 training

Advanced (40 '' work, 20 '' rest)

Squat with jump
Burpee
Jumping jack
Tricep flexes
Iron with lateral openings
Stride with jump on site
Jumps + boxing
Jumping jack in iron position (separates and joins the legs with a small jump)

Half marathon training plan

IF you are looking for a half marathon training plan, we leave you this 12-week plan designed to go from the 10k distance to the half marathon

The best shoes for HIIT workouts

Brand shoes Skechers It has several lines specially designed for this type of training or gym.

Model	Neutral Stainless - Steel	Lightness	Cushioning	Type
Consistency	X			Essentials
Motion		X		Essentials
Elevate			X	Essentials
Pure 2			X	Technical
Press	X			Technical

The line Skechers Consistent It is a neutral multipurpose running and gym training shoe.

It has the following characteristics:

Ultra light cushioning
Air Cooled Goga mat insole
Ortholite protection.
Machine washable.
Also available in WIDE.

We recommend: Skechers Go Run Consistent

The line Skechers motion Lightweight initiation running shoe and differs by the following:

ULTRA GO midsole
Air Cooled Goga mat insole
Ortholite protection.
Machine washable
The pillars of the sole are reminiscent of the first Go Run model.

We recommend: Skechers Go Run Motion.

The slippers of the line Skechers Elevate They feature perfect cushioning for a variety of workouts in and out of the gym.

ULTRA GO cushioning.
Air Cooled Goga mat insoles
Ortholite protection.
Machine washable

We recommend: Skechers Go Run Elevate

All the Skechers pulse They are multipurpose running shoes with Goodyear traction. They are neutral and light, ideal for runners looking for extra comfort in their workouts.

La cushioning ELITE is the ultimate cushioning shoe for running and walking