Os benefícios de se correr ao ar livre

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Improves Speed

Interval training is one of the most effective ways to improve your running speed. By pushing yourself to run at a high intensity for short bursts of time, you can increase your overall speed and endurance. This type of training can also help you become more efficient in your running technique, which can further improve your speed.

Boosts Endurance

Interval training can also help you build endurance. By pushing yourself to run at a high intensity for short periods of time, you are training your body to work harder for longer periods of time. This can help you run longer distances without feeling fatigued or out of breath.

Burns More Calories

Interval training is a great way to burn more calories during your workout. By alternating between high-intensity exercise and periods of rest or low-intensity exercise, you are keeping your body guessing and forcing it to work harder. This can lead to a greater calorie burn than steady-state cardio exercise.

Prevents Boredom

One of the biggest advantages of interval training is that it can help prevent boredom during your workouts. Running at a steady pace for long periods of time can become monotonous and tedious. By incorporating intervals into your workout, you can add variety and challenge to your routine.

Tips for Incorporating Interval Training into Your Running Routine:

  1. Start Slowly: If you’re new to interval training, start with shorter intervals and gradually increase the length and intensity of your intervals over time.

  2. Mix it Up: Vary the length and intensity of your intervals to keep your body guessing and prevent boredom.

  3. Use a Timer: Use a timer or stopwatch to time your intervals and rest periods. This will help you stay on track and ensure that you’re pushing yourself to your limits.

  4. Warm Up and Cool Down: Always start your workout with a warm-up and end it with a cool-down to prevent injury and help your body recover.


In conclusion, interval training can be an effective way for runners to improve their speed, endurance, and overall fitness level. By incorporating intervals into your running routine and following these tips, you can take your running to the next level and achieve your fitness goals.