Introduction

Running is one of the most popular forms of exercise, offering benefits ranging from improved cardiovascular health to reduced stress and even slowing biological ageing. Yet, 31% of adults still don’t get enough physical activity, often citing lack of time as the biggest barrier.

But what if you could enjoy the same — or even better — benefits of running in less time? The answer lies in interval running, a time-efficient, high-impact workout method.

What Is Interval Running?

Interval running is a form of high-intensity interval training (HIIT) where you alternate between bursts of high-speed running and periods of low-intensity jogging or walking.

• Example 1: The 10-20-30 Method

  • 30 seconds of light jogging or walking

  • 20 seconds of moderate running

  • 10 seconds of all-out sprinting

  • Repeat for 15–20 minutes

• Example 2: Fartlek Training (Speed Play)

  • Mix short sprints into your regular jog (e.g., sprinting from one lamp post to the next).

These methods make running more efficient and engaging, while providing greater fitness benefits compared to steady-state running.

Benefits of Interval Running

1. Boosts Cardiovascular Fitness (VO₂ Max)

Research shows interval running improves VO₂ max (the body’s ability to use oxygen during intense exercise) more effectively than continuous running. A higher VO₂ max leads to:

• Better endurance

• Improved heart health

• Reduced risk of death from all causes

2. Improves Metabolic Health

Interval running enhances blood glucose regulation, lowering the risk of type 2 diabetes. It also stimulates mitochondrial growth, which increases stamina and reduces fatigue.

3. Lowers Cholesterol and Blood Pressure

Studies reveal HIIT methods like the 10-20-30 approach reduce “bad cholesterol” (LDL) and blood pressure more than steady jogging, lowering the risk of cardiovascular disease.

4. Reduces Visceral Fat

Both steady running and HIIT help reduce dangerous belly fat, but interval running does it in a shorter time frame.

5. Time-Efficient Results

As little as 18 minutes of sprint intervals, three times per week, can deliver significant improvements in health and fitness.

How to Start Interval Running

Outdoor Training

• Sprint from one lamp post to the next

• Recover with walking or jogging before the next sprint

Gym Training

• Use treadmill interval programs (motorised or non-motorised)

• Alternate sprints and recovery phases

Beginner-Friendly Tips

• Start small: a few seconds of sprinting is enough

• Gradually increase intensity over 2–3 months

• Aim to hit 90% of your max heart rate during sprints for best results

⚠️ Important: If you have medical conditions (e.g., diabetes, heart issues), consult a doctor before starting HIIT, as intense workouts can temporarily spike blood sugar.

Interval Running vs. Continuous Running

Final Thoughts

Interval running is a simple trick to maximize the benefits of your runs in less time. Whether you try the 10-20-30 method, fartlek training, or just add short sprints into your jog, you’ll improve your cardiovascular health, metabolism, and stamina while spending less time on the road or treadmill.

Even small bursts of intensity can make a big difference. Start today, and in just a few weeks, you’ll notice the transformation.