As an ambitious runner, you want to know what you can be doing to improve your performance. Of course, you need to be doing plenty of running. That goes without saying. But what else can you do? Gyms up and down the country have HIIT classes. So, does HIIT improve running?
HIIT stands for High Intensity Interval Training. On the face of it, this definitely has its place in a running programme. Interval training is important for runners. We also need to training at a variety of paces and intensities. So, some high intensity intervals at certain points in the training programme seems completely reasonable. The problem is, the fitness industry has taken on a whole new meaning for HIIT training.
If you attend a HIIT class in a commercial gym you will be faced with high impact exercises such as Bur-pees and Box Jumps, performed for high reps with minimal rest. This is what is commonly understood as HIIT training. So, taking this definition, does HIIT improve running? Well, no, not really.
Don’t get me wrong, Strength and Conditioning is very important for runners. Well thought out strength training will improve running performance. Unfortunately a HIIT class does not count as well thought out strength training.
Strength Training to Improve Running Performance
When performing strength training to improve running performance, there are a few important considerations. You get plenty of endurance training from all the running you do. The purpose of strength training is not to add more endurance. Instead, strength training for runners should focus on heavier loads and lower reps. Additionally, strength training for runners should not be extremely tiring. You need to recover quickly from strength training sessions so that you can quickly return to running sessions. Finally, you must be careful about adding lots of high impact exercises. You are already exposed to a lot of impact from your running training. Managing this aspect of training load is an important part of staying injury free.
Unfortunately, almost all HIIT classes violate these important considerations. HIIT classes are generally designed to be very tiring. An easy way for HIIT classes to achieve this effect is to use lots of of impact activities. Furthermore, HIIT classes tend to be void of truly heavy strength training exercises. As such, everything you are looking to achieve from you strength training is likely to be absent from the HIIT class at your local gym.
So if you are thinking of adding a HIIT class to your training, I would urge you to re-consider. Instead, I would like to point you in the right direction in terms of incorporating strength training to improve running. My YouTube video in the link below is a good place to start:
Weightlifting For Track and Field Athletes
The above video has a focus on Olympic Weightlifting movements. These are very beneficial for runners. However, they are also very technical movements. It is difficult to perform these movements with a high level of competence. There are also many alternative strength training exercises that can benefit runners. If you wish to incorporate the Olympic Lifts into your strength training programme, I strongly recommend hiring a Strength & Conditioning coach to ensure you are lifting with good technique. If you do not have access to a suitably qualified Strength & Conditioning Coach, then I would advise you to focus on more basic strength training movements. There are plenty of other simple and effective strength training exercises that runners can implement. Exercises such as Hip Thrusts and Bulgarian Split Squats are a good place to start. These are suitable for runners and are fairly easy to learn the correct technique.
Power Training to Improve Running Performance
Introducing basic strength training exercises such as Bulgarian Split Squats and Hip Thrusts can be a great place to start. It should be noted these exercises tend to be performed relatively slowly. As a runner, you must also train for power and explosive strength. Power is the ability to combine high force production with fast movement speeds. Explosive Strength is the ability to produce high levels of force in short time periods. Due to the short ground contact times involved in running, power and explosive strength are important qualities to develop. The more basic strength exercises provide a good foundation. But they are not enough on their own. The previously mentioned Olympic Lifts are great for power development. This is because they must be performed with speed to be successfully executed. However, without access to suitable, in person coaching, there are still effective alternatives for power development.
The Bodyweight Squat Jump is a great alternative to the Olympic Lifts. Power Output is actually maximised in Squat Jumps when using bodyweight only. When you add additional load, power output actually goes down. This makes Squat Jumps an excellent choice. They are most effective when performed without any additional load. Because of this, they are a safe and effective exercise, even for runners without gym experience.
When performing squat jumps, you must remember the purpose. The goal is to develop power. The aim is not to develop endurance. This means it is best to perform a low number of repetitions per set. Ten repetitions (or less) per set is ideal. This means you can perform each repetition with maximum effort. You also need plenty of recovery in between sets. Remember, this is the opposite of what you would expect from a HIIT class. Strength and Conditioning needs to be quality over quantity. This consideration of quality over quantity is also useful in relation to the question of, does HIIT improve running?
Strength and Conditioning for Runners
So, does HIIT improve running?
No! In fact, much of what a runners Strength & Conditioning should look like is the opposite of HIIT.
Your Strength & Conditioning should focus on quality over quantity. It should leave you feeling energised. You should include a mixture of basic strength exercises, power exercises and explosive strength exercises. Only include a particular exercise if you can perform it with good technique. If you require help with technique, then hire a suitably qualified and experienced Strength and Conditioning Coach.
If you are in York, or near York, then I do provide one to one Strength Training for Runners. You can find out more at the following link:
Strength & Conditioning for Runners
If you are not based near York, you can still work with me to improve your running. I provide online running coaching for ambitious runners looking to take their performance to the next level. You can find out more about online running coaching by clicking on the link below:
Online Running Coaching with Tim Egerton
If you have any questions about this article, please get in touch. Please also get in touch if you have any questions about working with me in the future. I look forward to hearing from you.
Tim Egerton, Foxwood Personal Training, York