How to do Interval Running for Beginners?

How to do Interval Running for Beginners?


Is interval running good for beginners who seeking an exercise routine that delivers results without overwhelming complexity? Exercise is the best way to activate our body, and according to Centers for Disease Control (CDC) recommendations, adults around 18 to 65 need at least 150 minutes a week of moderate intensity activity such as brisk walking and 2 days a week of activities that strengthen muscles. Compared to high-intensity workouts, interval running is the best option for beginners of all levels.

In this blog, we would like to explore the interval running exercise, answering these questions: Is interval running good for beginners? And for a beginner, how to do interval running? Is there any perfect equipment for interval running? Based on the physical activity guidlines from Health, we'll explore the benefits but also guide you on how to seamlessly integrate interval running into your fitness routine.

Advantages of interval running for beginners of all ages

Advantages of interval running for beginners of all ages:

Interval running, characterized by alternating periods of high-intensity efforts and lower-intensity recovery or rest, offers numerous advantages for beginners of all ages. Here are the key benefits:

1. Adaptability for All Fitness Levels:

Interval running is highly adaptable, making it suitable for beginners regardless of their fitness level. The intensity and duration of intervals can be adjusted to match individual capabilities, allowing for a gradual progression over time.

2. Efficient Calorie Burn:

The high-intensity intervals in interval running elevate the heart rate, leading to a more efficient calorie burn compared to steady-state cardio. This can be particularly beneficial for beginners looking to manage weight or improve body composition.

3. Time-Efficiency:

For individuals with busy schedules, interval running provides an effective workout in a shorter amount of time. This time-efficiency makes it easier for beginners to incorporate regular exercise into their routine.

4. Boost in Endurance and Stamina:

Beginners engaging in interval running gradually build endurance and stamina. The alternating intensity levels allow the body to adapt, promoting better overall fitness and the ability to sustain physical activity for longer durations.

How to Do Interval Running: A Step-by-Step Guide

How to Do Interval Running: A Step-by-Step Guide

1. Warm-Up (5 - 10 Minutes):

Begin each session with a dynamic warm-up to prepare your muscles for the upcoming intensity. Include light jogging, dynamic stretches, and joint mobilization exercises.

2. Start with Walk-Run Intervals (15 - 30 Minutes):

As a beginner, initiate your interval running journey with walk-run intervals. For example, alternate between 1 minute of brisk walking and 30 seconds of jogging.

3. Gradual Progression (45 - 60 Minutes):

Progress gradually by increasing the duration of running intervals or reducing the rest periods. This stepwise approach helps prevent injuries and builds endurance over time.

4. Incorporate Speed Variations:

Experiment with different running speeds during your high-intensity intervals. Treadmills can be particularly useful for beginners, allowing precise control over speed and minimizing the impact on joints.

Advantages of treadmill interval running for beginners:

1. Controlled Environment:

Treadmills offer a controlled and predictable environment for running. This is particularly advantageous for beginners as it eliminates external factors such as uneven terrain or weather conditions, providing a safer and more controlled setting.

2. Precise Speed Control:

Treadmills allow users to precisely control the running speed. This feature is beneficial for beginners as it enables them to find a comfortable pace and gradually increase the intensity of their intervals as their fitness level improves.

3. Customizable Incline:

Many treadmills come equipped with an incline function, allowing users to simulate uphill running. This engages different muscle groups and intensifies the workout without increasing speed, providing a valuable option for beginners to vary their training.

Feier Star 100 Treadmill Customizable Incline 12 % Function

4. Safety Features:

Treadmills are equipped with safety features, such as emergency stop buttons and handrails, ensuring a secure exercise experience. This is particularly reassuring for beginners who may be concerned about balance or unexpected challenges.

Feier Star 100 Treadmill Safety Features


In conclusion, interval running is not just good for beginners, its adaptability, efficiency, and gradual progression make it an ideal choice for those starting their fitness journey.

By following a structured approach and, if possible, incorporating a treadmill for added control, spend 50 minutes unlocking the benefits of interval running and paving the way to a healthier, fitter life.

Embrace the intervals, listen to your body, and enjoy the transformative journey towards better fitness.

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