Recently researchers from the Department of Exercise and
Sport Science at the University of Copenhagen conducted a research project that
shows that small changes in your running routine can improve your "running
performance and health, despite a significant reduction in the total amount of
training."1
The research project, which was eventually published in the Journal of Applied Physiology, took two
groups of moderately trained runners. In
one experimental group the runners trained in a 10-20-30 concept. This consisted of a 1 km warm up at low
intensity followed by short 5 minute blocks that were separated into 10, 20,
and 30 seconds of running at maximal, moderate and low intensity, respectively. The other group ran at a moderate pace for
more than 45 minutes. Over a short
period of 7 weeks runners in the
'10-20-30' group "were able to improve performance on a 1500 meter run by
23 seconds and almost a minute on a 5 km run."1 Interestingly those in this experimental group
also had decreased cholesterol levels and lowered blood pressure, both
predictors of heart disease. These
changes were compounded by the fact that all the runners in the study were
seasoned veterans, running on a regular basis for years.
The interesting point in the research, especially for the
working class who seem to be more and more crunched for time, was that a 20-30
minute workout was all that was needed to see the beneficial changes. So go out there and change your running
routine to one that mimics a high intensity interval training (HIIT) type of
running; it could make you healthier and shave time off your runs if you are
training for an event.
Be sure to contact your local physical therapist if you have
any questions or concerns regarding entering a new exercise program or changing
your existing one.
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