Any athlete strives to be physically enduring, to have good speed qualities. In order to develop endurance, you can practice interval running. That is, you overcome certain segments at maximum speed, after which you take a short break. But! This applies to trained athletes. If you are just starting to comprehend the basics of running, you should not give all your best. It is enough to run the given segments with a doubling of the load. Interval running acts as an important element in the preparation of marathon runners and stayers. Also used in team sports to develop endurance, increase explosive speed.

This is what interval training might look like:

You mark a distance of 100 meters. This is easy to do in an athletics stadium. Run the distance at maximum speed. After that, at an easy pace, come back. Repeat this at least three times. At first, it will be difficult to run even so many times.

However, you can run longer distances. For example, kilometer. Then go to run at an easy pace also for 1 kilometer. Then speed up again. All this will help to correctly calculate your strength, strengthen muscles, increase endurance.

It is worth noting that during the rest you can practice jogging, walking. In some cases, we will allow a rest of a few minutes. The same run for 1 kilometer at a strong pace can be alternated with one circle on foot around the stadium. In the future, replace walking with easy running.
Interval running develops muscles, has a beneficial effect on the cardiovascular system. It is recommended to apply such training once every two weeks.

Since interval running significantly increases the work of the heart, the general healing of the body begins. During exercise, a lot of energy is burned, which contributes to weight loss. Many people use interval running not only to improve their physical condition, but also to lose extra pounds.

Before you start training, gain sufficient physical fitness. Start by running long distances, gradually increasing the intensity of your workouts. When you realize that you can overcome long distances at a good pace without any problems, move on to interval running.

It’s best to start with passing “fast” segments at a speed close to the maximum. You should not immediately force the body to work at 100 percent. Get used to new types of training.
If you want to lose weight, then periodically change the segments that you run at the limit. This will prevent the body from getting used to the pace and loads to the fullest.