HIIT workouts to improve running

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

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

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


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
Consistent 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

Our 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

  • Ultra Go cushioning
  • Air Cooled Goga Mat Insole
  • Ortholite protection.
  • Machine washable.
  • Natural Rocker Technology.

We recommend: Skechers Max cushioning ELITE

The Slipper Skechers pure 2 It is a neutral training shoe with good cushioning. It is from the Skechers Go Run Ride family.

  • Goodyear outsole
  • Ultra Flight midsole.

We recommend: Skechers Go Run Pure 2

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