Best HIIT Running Workouts to Improve Agility


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As a beginner, running means exerting all your energy to cover some distance only to feel extremely exhausted and feeling like giving up. Most people take a few minutes to sprint and as soon as they are done, within just a few hours they feel extreme aches and muscle stiffness. Eventually, they do not work again or take at least a few weeks’ rest. To be better at running, you need to be consistent and you need to continuously challenge your body to do better. You have to start with simple steps and progress eventually. Straining your body right away with extreme workouts will only make things worse for your body.

To understand the overall mechanism of running, you need to have extreme control over your body. Within the premises of running, you will have to control your pace, time, and workout capacity. Since running has a lot to do with agility you will be focusing on that as well. Apart from this, your overall body and the way your arms swing and your legs move also play a very important role. Most people start with a simple workout without understanding that even a cardio-based workout will help improve running technique.

With the help of this article, we will explore simple methods of changing the way you run. We will explore in detail the three most important features of running and how you can improve them. We will also talk about simple and effective ways of customizing your running. Finally, we will talk about some benefits and how HIIT based workout will help you with running and improving running agility

What Is HIIT Training?

High-intensity interval training is a full-body intense workout session that is followed by a small period of rest and then you have to start your workout again. For this workout, you need to maintain a simple 4 to 1 ratio because you want to work out for 4 times more than your rest. Most people start their workout so eventually, they complain that HIIT is not effective for them. However, you need to keep in mind that you need much more than a simple workout. Even if you choose cardio to help you improve your running technique, you still need to formulate it into a pattern so you can make the most out of your workout. Most people start with extreme HIIT-based workouts, others switch to simple aerobics or dance sessions so they can enjoy the workout. It is not about the exercises you choose but how effectively you can assemble your chosen exercises into simple workout routines. Most people select extreme workouts that consist of hefty weights because they think your workout should be all about intensity. However, your speed of workout and the technique with which your exercise your workout is far more important than other things that you will be expiring within the workout.

Best HIIT Based Workout to Help Your Improve Running Agility

As a runner, the way you lift your feet, your speed, and your method of running matter a lot. Most people start slow and steady so they improve over time. Others try to push their body limitations only to fail badly and in some cases they end up with an injury. With the help of a simple HIIT-based workout, you can easily assemble a simple workout routine that can help you improve agility and strength. Some of the simple HIIT based workouts that you as a beginner can try include:

Sprint Training

Within sprint training, you will set a timer and within that timer, you will run with full intensity. A simple method is to use the 4:1 method where you can run for 40 seconds and then take a 10 seconds break. You can also run for 4 minutes and then take a 1-minute break, however, you cannot stop here because you need to keep running after the rest period as well. As a beginner, this workout will help you work on your strength, speed, and agility.

Ascending Run

For this sprint, you can either use your treadmill ascending run setting or you can get on a hill. With the treadmill, you can set this to extreme friction and you will be able to practice it easily. Just like a normal sprint, your ascending sprint will be 40 seconds of the extreme run followed by 10 seconds of rest. Or you can even try with 4 minutes of the run followed by 1 minute of rest.

Tabata Run

Tabata is another method of HIIT-based workout but you will not have rest time. Instead, you will increase and decrease the pace of your run accordingly. For this, you have to start with 4 minutes of extreme running followed by one minute of slow walking. Then repeat and start with high intensity followed by low intensity. Make sure you are breathing right so you can consume enough oxygen to function properly. If you keep extending too much energy without keeping an eye on your oxygen level, you will soon start feeling muscle aches.

Timer Run

For this running style, you can practice inverse running but with a timer. Your timer can be somewhere between a few seconds to a few minutes. However, you need to make sure you are keeping an eye on your rest timer as well. Exceeding the limits of the rest timer will eventually impact your routine and you will not have desired results. So it is very important to keep your ration time somewhere between 5 and 1 to 4 and 1. You can add variations by using stairs or lunges as well. This will help you challenge your muscle memory and you will be able to run emails.

How to Change Your Running Workout?

When you start running you will see that it is not just your lower body or legs at work, in fact, your whole body especially your core, upper body, and your mind will also be at work. Starting from three simple things that will help you alter the overall intensity and effectiveness of your workout routine. Running has three important constituents. The first and most important is speed, agility, or pace. The faster you move the less time you will require and the more easily you will be able to reach your goal. The second important thing is distance. You can choose to adjust your pace according to the distance or you can reduce your pace and cover the same distance within 2 hours or 2 minutes. It all comes down to the intensity that you choose finally, time is also very important. Time duration and how much pace you can handle, how much distance you can handle, and how easily you can walk. Depending on the availability of time, you can alter the intensity so you do not have to spend on just one factor.