April 18, 2013

Interval Running for Non-Runners

*Our worldly possessions are being packed into a moving van today.  Let's talk about something just as nerve-racking:  The treadmill.*

I hate running.

I'll admit it.

Running laps was the quickest way to torture me in high school.

Sprints weren't as bad.  I'm generally better at sprints than I am at running distance.  But that doesn't mean I'm going to do them on my own.  Especially not on a treadmill.  "Sprinting" on a treadmill for me is about an 8.0.

I'm a realist though.  I understand that cardiovascular conditioning is important.  And I've got a little stamina when it comes to cardio.  I'm okay at it.  I'll never be the girl plugging away for 10 miles on a treadmill.  Or going outside to run for fun.  I'll likely never race-train.  If I ever run a race, it will be a 5K and it will be to prove that I can.  There will be no goal above "finish".

But I'm, admittedly, addicted to the endorphins that go along with sweating.  I crave it.  It's actually becoming a problem.  While I don't work out everyday, that doesn't mean I don't want to.  In a perfect world, I could.  That's what I did last summer simply because I had the time on my hands.  But this is a very long explanation and I should save my addictive-personality issues (marshmallows anyone?) for another day.

I've been doing a lot of research on HIIT training and interval training.  I first became interested in this last spring when I started R.I.P.P.E.D. classes (This website explains it well).  It's designed around interval training.  Bringing the heart rate up, dropping it down, bringing it up again, etc. for 50 minutes.  Then I started the whole tabata strength workout thing.  I've never done such a simple, EFFECTIVE, quick strength training workout.  Even Turbokick is based on intervals (2 minutes higher intensity, 1 minute lower intensity) for about 30 minutes, then a "turbo" intensity round, then a cool down.

All of this has led me to believe that intervals are the way to go for an effective workout.  I created this myself and it's based off of the idea that you can do anything for a minute.  It holds my attention and made me realize exactly why I never liked the treadmill before:  I was bored.
If you're a non-runner who just wants to get some cardio into your routine, it might work for you too. I've done it a few times now, to be sure of the times/mileage (2.82 miles).
It's 30 minutes from start to finish, and you can adjust the levels to what works best for you.  I usually start sweating around that 7.5 on the pyramid climb.  I could see myself increasing the pyramid levels as I get better at it.

*I'm not qualified to be a personal trainer or give fitness advice.  This is just something I'm sharing.*

Do you run?  What kind of running do you like the best?  My favorite cardio is kick-boxing, but I'm also inherently lazy and this is a good one for a day you don't feel like over-achieving but still want to sweat.


  1. I don't run. I hate running. I TRIED to like it. I'd rather be out of shape. lol

    Insanity does the interval training. That's good enough for me right now!

  2. I am the last person on earth you would expect to run (much less enjoy it), but maybe listening to music and not having children touch me is attractive? Yes. Yes it is. I also find that when I run with my neighbor (who complains about running with me), I got faster, feel better, go longer. I don't know why this is, but it's definitely better with someone. And I'd prefer to gain another 80lbs than run on a treadmill.

  3. When summer comes I think I'm going to try to run more, maybe try C25K more. Just don't have time right now as I can't get to the gym every day.

  4. I dont run, but I did spend yesterday cleaning out and organizing my kitchen cabinets because literally, the movers pack everything down to a piece of trash. Good luck, you will be out of Alaska soon!!

  5. I love to run lol just recently I love to run. Kyle and I will usually head out on Sunday mornings and run 3 miles...I can't do intervals I just have to do it lol.

  6. I'm with you, I get SO BORED on the treadmill. For me, the key is finding a show I *really* like and can keep me interested even when I'm feeling like dying, and then doing intervals. I should send you my absolute favorite treadmill interval workout...I'll e-mail it to you. It's killer but I love it.

    Oh - and 8.0 is all-out sprinting for me, too. These short legs just won't go any faster than that.

  7. Sounds good!

  8. Thanks for sharing! I don't mind the treadmill if I'm occupied with a show or good music, but there are definitely other things I'd rather be doing.

  9. Oh, I really love this Kristin! As soon as I can breathe through my nose again I'm hitting up the treadmill! :)

  10. I like running outside, but not on a treadmill. I like to actually be going somewhere, I guess.

    Zumba is my other favorite cardio. I'm not super coordinated, but it's a lot of fun.

  11. So after my spectacular rant on exercise i was forced to realize that I actually don't HATE running. I'm just not good at it. But it's the one thing I really wish I could do better because Portland is filled with such great trails and I think if I could build a little stamina I might actually like it.

    I might have to give this a try.

  12. Craving exercise is a good thing. I'm getting there again and it feels so good! I don't like to run either, but I want to like it. I met a new friend who is trying to get back into running so she can do another marathon this year. We've been logging in some miles in our running shoes! It's nice to sweat, have girly conversation, and be away from my family for a bit (is that awful?)!

  13. I don't like going over 6.5 on the treadmill. I just am so afraid I am going to fly off the end!

  14. Running... meh. I don't know which is worse, writing a term paper or running. The sad thing is, I'd like to BE a runner. I just don't want to put in the effort.

  15. I loved running during middle school, hated it during high school, ignored it during college, and love it. I HATE the treadmill though. The treadmill makes me dizzy and I run less on a treadmill! People always try to drag me to the gym and I just can't handle it. I haven't run in about four or five days and it makes me sad. I'm addicted to it now though, I'll leave and take running clothes and sneaks even if I'm going out!

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