HIIT and Running (Does it Work?)

[mrrun]

(disclaimer: this is my personal experience, it works for me but may not be suitable for you so please don't just follow my, often crazy, examples) 😉

We run faster, then we lose breath, then we either slow down or simply stop. Why? Because we 'ran out of breath'. We walk up the hill at a faster tempo but then we sometimes stop to 'catch our breath'. But, if our 'VO2 Max' was better, we'd be able to run faster (or sprint uphill) and still not lose breath too soon, right?

VO2 Max, or 'the maximum rate of oxygen consumption measured during exercise of increasing intensity' can be measured through our running watch, or strap around the chest or in the sports lab, but a good watch alone will give us a good indicator, if not entirely accurate, of where we are in terms of good old Max. So, I found this and really liked it:

'The more oxygen you consume, the more oxygen you can send through your blood to your working muscles. The more oxygen in your muscles, the more energy is produced. The more energy produced, the stronger the muscle contractions and the faster you run.'

I was often left frustrated by not being able to run a bit faster without losing breath so I worked on my stamina through weight training, squats and pushups in order to improve my VO2 Max which at the time sat at the reputable 41 mark and for someone who was then 58 that was very good news indeed, but clearly not enough for me. And then I heard that HIIT, or high intensity interval training, could be a game changer so I gave it a go. Now then. HIIT is hard work, and I mean as hard as hard can be. I YouTubed it and tried it at home but would often stop short of completing it simply because, well, it was hard and there wasn't anyone in the room to push, guide and motivate me.

I found a personal trainer who I could only afford for 6 weeks. I didn't realise that personal trainers could be that dear but that simply shows my age where I am constantly surprised by obvious things around me ('The car that can run without petrol'? 'What do you mean 'electric'?)

So, the trainer would first work on several muscle groups for 40 minutes with weights and then he would put me through the equivalent of hell where the food would nearly exit through the same hole that it went in, and where you can get light headed to the point of tripping, or losing your breath where you'd think that you'll never get it back. How? A fast 20 second succession of properly executed pushups or squats (whilst holding 15-20kg balls), followed by burpees and whatever else he'd come up with. 20 seconds of workout were followed by 40 seconds of 'rest' (trying to stay alive, basically) and then rinse and repeat for 20 never ending minutes. I'm a poor sweater but that training would melt me to the point of my clothes being drenched.

Anyways, after two weeks of three sessions per week, my VO2 max is sitting pretty at 49, which for a gent of 59 is a superior measure. After only two weeks of that fun my uphill running has improved to an extent that I don't lose breath when I previously did, I run faster because I have more available oxygen to play with and I recover faster simply because I feel (and probably already am) stronger. Did I mention that some training sessions start at 7am? That adds on to the overall fun.

After my six weeks are over, I will apply those methods at home and my local gym (the one I can afford) but, in fairness, in order to complete any of those tasks we need focus, determination and discipline or else all is in vain.

I love doing anything that will improve my mental and physical wellbeing but with this type of exercise please speak to your GP first in order to avoid any nasty surprises, don't just sign up for the first available course. And wish me luck because I'm not stopping anytime soon. 😉

[SueAppleRun 10 Miles]

I knew HIIT was good, now I know why, thank you, we tried an absolute beginners HIIT you tube video once, I nearly brained myself on the door, Willow kicked my little table over, we laughed and laughed, could barely move the next day and never tried it again, maybe I will after my 2 weeks enforced take it steady time.

[mrrun Ultramarathon in reply to SueAppleRun]

I remember reading of some top athletes who, during training, would go as far as fainting through exhaustion. That would be HIIT training. It sounds brutal because it is but once you know it works then…..well… the choice is yours (unless you’re a pro athlete in which case it is what it is 😉).

[linda9389 Administrator Marathon]

Wow. That's a phenomenal difference isn't it? I have to say it sounds like my idea of personal hell. But then, that probably doesn't surprise you ... given I can't put the proper effort in to stretch and I put hardly any effort into general strength training, it's unlikely I'll be able to put the effort in for any kind of HIIT. Definitely a case of don't do as I do(n't).Still, I'm totally envious of your effort and corresponding return. Keep at it!

[mrrun Ultramarathon in reply to linda9389]

I have developed an attitude where whenever l am faced with something that is far from enjoyable (HIIT, running in really bad weather, awkward stretching, etc), l simply go and do it without thinking. Like visiting a dentist. 😅 If it’s in the calendar it has to be done. I love and can relate to this quote on discipline by Mike Tyson:

‘Discipline is doing what you hate to do, but nonetheless doing it like you love it.’

[misswobble Marathon]

I did quite a bit of it at home doing Jillian Michaels DVD’s, Nike training Club, Joe wicks, Christine Girvan. Incorporating weights as well. I’d got a gym pass as a gift and it included some personal trainer sessions, which was fab I found my abs in the end 🤗

You have to keep at it though 🤷‍♀️

I’m back at it, albeit a bit late ☺️ I want to shift some weight for next month’s marathon, and strengthen me glutes etc 😁

[mrrun Ultramarathon in reply to misswobble]

I don’t think there’s any other way but keep at it (for me). I can tell it’s working and whether it’s a bundle of laughter or not that can be open for a debate. I’ve got a session at 7 this morning so let’s see what the man holds in store for me today. Torture, probably. 😅

[Irishprincess Administrator Half Marathon]

That’s great it’s working so well for you. And you can see and feel the measurements of improvement.

The thought of getting up at 7am to do pretty strenuous execercises makes me want to pull up the duvet so I’ll give this one a miss 🙂

[mrrun Ultramarathon in reply to Irishprincess]

Hahaha, yes, this morning it was terrible and so cold. Had to get up at 5.30 to make it on time. I just went and did it otherwise I’d just add on to suffering. He made me do all those things that guys on commercials do with grins. My only grins were those of agony and desperation. But lo and behold, I’m feeling fine now, calm and good. That stuff does work but you need to be 100% as to what you need it for before you enter the grinder.

[Flimflab]

Well done, and good luck carrying on with the HIIT. Does your gym offer group HIIT sessions? I found them more motivating than doing sessions on my own, and cheaper than a personal trainer, but as a 63 year old I'm not sure my GP would approve.

Glad you are seeing improvements in your running. I wondered how you are measuring VO2 max? I know my Garmin is lying to me for the absolute figure but maybe it shows my (lack of) progress.

[mrrun Ultramarathon in reply to Flimflab]

Thank you!

It does, up to 10 people at the time. They’ve put us in an industrial estate in south East London where nobody can hear our screams. I only wanted a trainer so that l can get full understanding of what l am doing, how and how long for (until l almost faint, basically). I’ll carry on alone afterwards although somebody pushing you plays a very important part in that medieval torture practice.

I use Garmin as well, and l know that it’s not perfect but in all its imperfection it shows a clear jump and, most importantly, l can feel it.

My wife made an interesting comment. I’ve always been slim and had a decent posture but she reckons that l appear even more straight when walking. Coming from my biggest critic, I’ll take that any time! 😉