With Coach Alexa, Online Running Coach for We Run
High-Intensity Running Training
Hi team! Coach Alexa here – running coach for Reading, South Oxford, and online.
This is another video in my Pillars of Health series. I’ve got two or three more to cover on the topic of physical health and its role in overall well-being.
As runners, we’re well aware of the benefits of getting out and moving. Regular physical activity – whether it’s running, brisk walking, cycling, or swimming – has huge benefits for cardiovascular fitness. It helps lower blood pressure, reduces the risk of diabetes and some cancers, and keeps our bodies functioning well.
In my last video, I talked about the importance of low-intensity, zone 2 training – that fully conversational pace that builds endurance and supports multiple systems in the body.
Today, I want to shift focus and talk about high-intensity training.
What is High-Intensity Training?
High-intensity training involves working at a higher effort level than your easy runs.
- Your breathing becomes harder
- You can say fewer words per sentence
- Your heart rate rises into higher zones
This type of training can be sprinkled into a running routine to improve:
- Muscle activation
- Power and propulsion
- Running form
- VO2 max (oxygen efficiency)
- Overall speed
If you have a time goal in mind for an event, speed work can help improve your pace. But beyond running, high-intensity training also has significant long-term health benefits.
The Health Benefits of High-Intensity Training
🧠 Brain Health
- Helps the body produce a chemical that breaks down harmful protein buildup in the brain, which is linked to Alzheimer’s disease
- Just 20 minutes per week of high-intensity work has been shown to provide cognitive benefits
❤️ Heart & Circulatory System
- Strengthens the heart as a muscle
- Lowers the risk of cardiovascular diseases
- Improves the elasticity of veins and arteries, enhancing circulation
🏃♂️ Running Performance & Muscle Activation
- Develops power and propulsion
- Enhances running efficiency and form
- Improves speed and endurance
How to Incorporate High-Intensity Training
High-intensity work doesn’t have to mean sprints or hill repeats. For some, it could be a short burst of brisk walking up a hill – whatever gets your heart rate into those higher zones.
For example, my parents aren’t runners, but they walk regularly. A 20-second brisk walk uphill is enough to challenge their heart rate.
The key is to find what works for your fitness level – whether that’s cycling, swimming, or short bursts of increased effort.
If you have specific running goals, you can adjust how much speed work you include based on your focus.
Final Thoughts on the Health Benefits of High-Intensity Running
High-intensity training isn’t just about getting faster – it has far-reaching health benefits, from brain function to heart health and circulation. And the good news? You only need about 20 minutes a week to see the benefits.
Speed work: great for running, even better for your health.
Happy running! 🚀
