HIIT Training for Endurance Runners

It’s no secret that if you want to get better at a skill, you need to practice that skill. In that vein, the SAID Principle (Specific Adaptation to Imposed Demand) eloquently states that our body will adapt specifically to the demands placed upon it. In other words, if one wants to be a better cyclist, one should ride a bike. If one wants to be a better swimmer, one should get in a pool from time to time. And if one would like to be a better runner, well, they should run.

Frequently, runners who are preparing for a specific race will train for the event by regularly running at or below the speed that they hope to run in the race. This allows their bodies to specifically adapt to the challenge that they will be faced with on race day and also ensures that they will be able to finish the race at a predetermined pace, based on their current speed adaptation. While finishing any race is an accomplishment which should be congratulated, regardless of time, many runners aim to set personal records , or PRs, every time they compete.

The training style described above pushes ones limits only slightly. It often results in small increases in PRs or gradual increases in race distances. While both are commendable, this particular method of training leaves many runners wanting more. Luckily, there are ways to significantly increase the speed at which a race is completed and the distance that a runner is able to race.

Insert, High Intensity Interval Training (HIIT) or Sprint Interval Training (SIT). HIIT or SIT refers to exercise that is characterized by relatively short bursts of vigorous activity, interspersed by periods of rest or low-intensity exercise for recovery. Aside from being a fun way to break up the week’s monotonous long mileage runs, studies have shown that adding HIIT or SIT workouts to ones training regimen once or twice a week can provide multiple benefits to endurance athletes such as (you guessed it!) faster race times and the ability to run longer distances. Additionally, it has been noted that these workouts also improve upon oxygen uptake[i], 5 km run performance[ii], and skeletal muscle oxidative capacity[iii]. 

Now that you know why this type of training is so beneficial, it's time to test it out for yourself! On Sunday, September 13, 2015, the Ventura Marathon will take place in Ventura, CA. As the exclusive training center for the marathon, Burn 60 Studios will be emphasizing endurance training during some of our regularly scheduled HIIT and SIT workouts every week leading up to the event  We will also be offering an exclusive discount to anyone who signs up to be a part of the Burn 60 5K Team.

Up for the challenge? Register here using coupon code: Burn60Rocks2015 to receive a 50% DISCOUNT on registration!


Reference:

[i] Walter AA, Smith AE, Kendall KL, Stout JR, Cramer JT. J Strength Cond Res. 2010 May; 24(5):1199-207.

[ii] Denham J1, Feros SAO'Brien BJ. J Strength Cond Res. 2015 Feb 2. [Epub ahead of print]

[iii] Burgomaster KA1, Howarth KRPhillips SMRakobowchuk MMacdonald MJ,McGee SLGibala MJ. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.

[iv] Gibala MJ1, Jones AM.Nestle Nutr Inst Workshop Ser. 2013;76:51-60. doi: 10.1159/000350256. Epub 2013 Jul 25.


ask a concierge: what's a BURN 60 workout really like?

Inquiring minds want to know, what's a Burn 60 workout really like? Ask A Concierge LA's Sarah Dandashy recently stopped by our Brentwood studio to get an insiders perspective on our popular Full Body Burn. Trainers Kris Cueva and Liam Glennon stayed close at hand, guiding and motivating her through her full 60 minute interval session. Here's what she had to say!

Whether you are traveling or a local, sometime you only have a short amount of time to squeeze in a great workout! Burn 60, in Brentwood, is one of my favorite go-to private gyms in LA. Their classes are fun AND you get a great workout in 60 minutes!

BURNing questions: julie diamond

BURNing questions: julie diamond

Yes, you read that right. Our BURNing questions segment is back and better than ever! Beginning today we will be featuring a new Burn 60 Team Member EVERY MONTH on the Burn Blog. This is your chance to go behind the scenes - to step of the treadmill, get out of the studio, and get inside the minds of our amazing fitness instructors! This month we sat down with trainer Julie Diamond, a veteran of the Los Angeles fitness scene who was able to offer PLENTY of insight into her world of health and happiness!

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babes, babies + baby buggies

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Here at Burn 60 we are big advocates of making the most of a beautiful day and taking your workout outdoors whenever the opportunity presents itself. Unfortunately,for those with little ones this can be easier said than done. Toting your tot around while hiking up unsteady terrain or maneuvering your stroller over uneven sidewalks and around wayward trash cans isn't always easy. This is why we were thrilled to hop on board when the amazing team over at Red Tricycle LA asked us to help test the Buffalo - a brand new all-terrain stroller from Bugaboo.

bugaboo buffalo
bugaboo buffalo

Determined to see if this buggy was really worth all the fuss, Burn 60 Trainer Charlotte Mooney lead a lively group of moms and their toddlers on a gorgeous hike through the hills near Mandiville Canyon in Los Angeles, CA.

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It was QUITE a workout beneath the blazing California sun, but the kids and their carts withstood the challenge and in the end the view from the top was well worth the efforts of these super moms!

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Take a look at their awesome ride here!

http://vimeo.com/93656190