Interval Running Programs

In my previous blog posts, I’ve described how a forefoot/midfoot strike is more efficient, and how wearing more minimalist running shoes, and increasing your cadence can help you achieve this more efficient running technique.

Now comes the most important part – how to integrate these new interventions.

Whenever you make a change to your running technique, even if it’s a positive change which will increase your efficiency, you need to allow your body to adapt to this change.

The body and its tissues are made to adapt, but you need to allow your body to catch up to the changes you’re imposing on it.

The concept of adaptation is simple and it applies to more than just running:

• If you don’t stress the tissues enough, nothing will change
• If you stress the tissues too much, the tissues will breakdown (injury)
• If you stress the tissues just enough, the tissues will adapt and change to meet the demands imposed on them

Think about how many times each foot hits the ground during a 5K run. Let’s say roughly 2500 times. Now imagine changing your running technique and having your foot hit the ground differently 2500 times in a row. That’s a lot of new stress on those tissues! Your body probably won’t love you after that!

The best way to gradually integrate a new intervention is with a run/walk interval program (e.g. run 1 min/walk 1 min for a total of 10 min = 5 min of running total) and gradually increase the intervals.

This allows your body to get used to the new stress you’re imposing on it to adapt its tissues, and also allows you to make sure you’re not overdoing it. This will prevent injuries which would force you to take a break from running.

So remember, slow and steady wins the race!