About injuries, HIIT and intervals

We have given the floor to our running and diet coach Mette Riis. She gets to speak with us because she is a super skilled running coach who knows what she is talking about..
In this article, Mette takes a look at the phenomenon called HIIT training, but also touches on long intervals and strength training for runners. All of which are things that many runners don’t like, but which will ultimately make them a more complete runner.

Enjoy Mette’s wise words – and if you want to ask Mette questions about intervals and strength training, then “feel free to do it”. Feel free to leave a comment or question below the article.

To run is to live, says who?

– that’s what a runner often thinks.

You go a whole day looking forward to getting off work, coming home, jumping into your running gear and just cruising out on a wonderful walk in the forest, on the beach or on the highway.
You have a goal you are training towards. It could be losing weight? It could be staying in shape? It could be completing a half marathon or improving a time at a given distance?

The motivation for running can be very different, but what everyone has in common is that you love it and look forward to getting out and experiencing nature and yourself..
The crisis occurs the moment you get injured and can’t run. The world shuts down, your mood plummets, and you need to tread carefully. A runner’s nightmare is the moment when running training is out of the question and you see your goal for the year go down the drain with the bathwater. Do you know the feeling?

There is no doubt that no matter what level you run at, you will be affected by not being able to train the way you want to.
Fortunately, you can komme et langt stykke med alternativ træning, indtil du er skaden kvit.
In most cases, a week or two of cross-training, cycling or aqua-jogging is enough to get you back on the track in the same style as before. Of course, in this case I am thinking of an overuse injury and not a torn muscle in the thigh, a sprained foot or a broken leg or other similar acute injuries.

With the right training, you can avoid many of these overuse injuries and overall, you can optimize your running with small, simple things that don’t take away from the quality time you have in your running shoes.
This little article is a taste of a large palette of exercises, training methods and techniques that are at your feet – ready to be picked up and put to use by you. A number of apps, companies and personal trainers are ready to give you the right push in the right direction. The trick is to find the right help that suits you, your temperament and needs. I will give you a start and a number of good tips. The rest is up to you.

HIIT training, yes please

– that’s how a runner often thinks.

In recent years, the HIIT training method has gained traction not only in fitness centers, but also when we talk about running training. HIIT stands for High Intensity Interval Training.
There are a number of advantages to HIIT, with the time perspective being highlighted as a positive factor in particular. It is quick, effective training that doesn’t require much. It is manageable for the vast majority of runners. 30 minutes, and then it’s over. (More is of course also allowed)

Example of a 30-minute HIIT workout program

In 30 minutes you will have trained your circulation effectively and have a clear conscience. As you become more and more trained, you can increase the number of intervals or increase the length of the working time. In addition, you will quickly notice a clear improvement in your fitness. This type of training works particularly well if you are relatively untrained and do not have the necessary time available for training.

The disadvantage of HIIT is that it is a relatively one-sided workout, in the sense that there are not many variations in the structure of the intervals or in the pace..
Unfortunately, you also increase the risk of injury by working at high intensity for a long time, and your endurance does not improve significantly compared to becoming faster at running, for example, 10 km or half marathon. But there are of course many other methods – and you probably know that it is super important to run and train varied. The body, the muscles, and actually everything is much better for it.

The long intervals, oh no

– that’s how a runner often thinks.

If you are one of those who suffer from injuries or want to get faster over longer distances, long intervals are the solution for you. The advantage of these types of intervals is that they are not incredibly hard to run, but are based on a pace that is no faster than your 5K pace.

Example of interval training (Longer) 55 minutes

In one hour you will have trained your circulation effectively and have a clear conscience. As you become more and more trained, you can increase the number of intervals or increase the length of the working time.
You can also do the variation with longer intervals at your 10 km pace or intervals where you run between 5 and 10 km pace.

You will quickly notice a clear improvement in your fitness, and you will also find that you can run longer on each interval. And it is a super cool feeling to be able to see the effectiveness of your interval training.

This type of training not only improves your fitness but also your endurance and thus your ability to maintain a higher pace for a longer period of time, for example in a good 5 km or half marathon..
The disadvantage of long intervals is the increased time spent training. On the other hand, you reduce the risk of injury as your pace is lower.

All that talk about core training

– that’s how a runner often thinks

You hear over and over again how important it is to have a strong core. Your core is a comprehensive term for your core muscles or the body corset as it is also called. You need to train it to stabilize and strengthen the outer and inner muscles that surround your stomach and back. If your core is not stable and strong, you will collapse when you are on longer runs and the run will be partly heavy – not only to run but also to watch. So make sure to strengthen your core muscles as a runner. You canthis link get a free E-book about strength training in connection with running

Strength training is only for the weak

– that’s what a runner often thinks.

Strength training is many things, and is not necessarily associated with big muscles and heavy weights. Strength training can be truly functional training, where you use your own body weight and the remedies that are available at home or on your run in the forest.
Strength training aims to strengthen the muscles you use during the run and is not part of the core training. You should also focus on those. The exercises we are talking about will strengthen the muscles and joints that are particularly stressed during continuous running training and are exercises that can give you the experience of your take-off becoming easier and more powerful.
You can do a large part of the exercises while cooking, talking on the phone or watching TV and do not require you to change into sportswear.