Running made smarter not harder


Blog By: Aishwarya Ghumekar

You don’t have to log hours at the gym to improve your running speed and your overall health. In fact, all it takes is about half an hour a day if you use the right method, according a study published in the Journal of Applied Physiology.

Danish researchers tested the concept, called 10-20-30 training, with 18 runners. The technique involves a 1 kilometer warmup, then three to four blocks of five-minute periods of running followed by two minutes of rest after each block. Each minute of the five-minute run consists of intervals of 30 seconds at an easy pace, 20 seconds at a moderate pace, and 10 seconds at maximum intensity.

The 18 runners in the study were able to improve their performance on a 1,500-meter run by 23 seconds on average, and by almost a minute on a 5-kilometer run. Meanwhile, they cut their training time in half. The runners also had a significant decrease in blood pressure and cholesterol in their blood.

Thus the benefits of running in a smarter way are definitely more.

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