Scientists believe interval running can solve this problem, as it produces virtually the same results as regular jogging but requires much less time. Interval running is based on the principles of high-intensity interval training (HIIT). This method alternates short periods of effort with short rest periods. A few seconds of maximum effort, followed by a short rest, is sufficient – and this cycle continues for several cycles. This approach forces the body to adapt to stress more quickly, increasing endurance and metabolic efficiency.
There are different ways to apply this strategy to running. One popular approach is the “10-20-30” method: 30 seconds of easy jogging or walking, followed by 20 seconds of moderate running, and 10 seconds of maximum acceleration. This cycle is repeated several times throughout the workout. Another, more casual option is the Swedish fartlek method, which translates as “speed play.” Here, accelerations are introduced spontaneously—for example, you could run to the nearest lamppost at a fast pace, then slow down to a walk.
Research shows significant benefits of this approach. In experiments with overweight individuals, interval sprints led to greater improvements in cardiovascular fitness than running at a steady pace. Specifically, participants who practiced interval running demonstrated a greater increase in VO₂ max—the body's maximum oxygen consumption during intense exercise. This metric is associated not only with athletic performance but also with lifespan.
Even experienced runners benefit from interval training. In a twelve-week study, athletes who added high-intensity interval sessions to their regular endurance training showed significantly greater improvements in cardiovascular performance than those who continued running as usual.
Interval running also has a beneficial effect on metabolism. Research confirms that alternating sprints and rest periods improves blood glucose control, reducing the risk of type 2 diabetes. This approach stimulates mitochondria—the energy powerhouses of cells—more effectively than steady-state exercise, leading to increased endurance, normalized blood pressure, and lower levels of “bad” cholesterol.
Remarkably, just 18 minutes of interval sprints three times a week can lead to significant health improvements. And while regular running also reduces visceral fat—the dangerous deposits of fatty tissue around the internal organs—interval training achieves this result much faster.
You should start gradually, especially if you haven't been physically active before. The simplest way is to run as fast as you can from one lamppost to the next, then recover and repeat these sessions several times. People with chronic conditions should consult a doctor before starting interval running.
