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Video:Advanced Interval Training on a Treadmill

with Michael Hughes

Once you've begun interval training, you need to keep increasing the difficulty in order to keep improving your fitness. Here's a guide to advanced interval training on a treadmill.See Transcript

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Transcript:Advanced Interval Training on a Treadmill

Hi, I'm Michael Hughes, Fellow of Applied Functional Science at Gymnazo, inside Kennedy Club Fitness in San Luis Obispo, California and I'm here with About.com. Today we're going to take a look at advanced interval training on a treadmill.

Definition of Interval Training

Before you begin any sort of physical training, especially running, it's important to contact a physician and or movement specialist to guide you in your training. Interval training simply put is doing something a high speed, high intensity, or high rate then slowing it down to the opposite of that, and then repeating that process for any duration of time.

Increase Speed and Intensity

How can you take your beginning interval training on a treadmill and make it advanced. Two ways, maximize speed and intensity. The faster you run, it's very important, that's going to increase your heart rate and the overall physiological effects on your body. Another way is how quick your stride frequency is or how long your stride length is. It's a paring effect, you have to have both. Longer strides and more of them. Advanced interval training on a treadmill has a few changes. A big change is how quickly you run.

Variables in Running

There's two variable that make that happen. One is your stride length, the distance from one foot landing to the other foot landing. Another variable, as important as stride frequency, is how quickly you turn over your feet striking on the ground. To maximize your speed you need a combination of both stride length and as quick a frequency or turn around as you possibly can. Shannon has been running for about a minute for a fairly high rate but not max speed. What she's going to be doing, she wants to increase her endurance running. Therefore, she has to run at a high rate, but not max rate, and rest for a shorter amount of time and then repeat that process. So anywhere from a minute run, even less than that; 45 seconds, 30 seconds, 15 seconds or less, depending on how high of an intensity you want to perform at.

Rest More During High Intensity Interval Training

Now, Shannon is running at a very high rate, almost max speed. She's going to do this for a short duration of time, 10, 20, 30 seconds. At that point, she's going to have to rest for much longer periods, much longer than what she's been running for. Double, triple, maybe even four to five times, depending on how fast of a rate she's been doing. What that's going to do is increase your power, increase your velocity, increase your speed. More of a sprinter's workout than anything else.

That's a quick rundown on how to perform advanced interval training on a treadmill. Thanks for watching. To learn more, visit us on the web at About.com.

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