So you will want to have an easy base run or rest day the day before and the day after doing your Tabata running workout. The Tabata running workout counts as a hard day. Follow the easy-hard training principle, which means you do an easy day followed by a hard day and never do two days in a row of hard workouts. When to Do Tabata Running WorkoutsĪs with other speed workouts, you will need to plan out when to do your Tabata running. Tabata running workouts are helping me improve my oxygen efficiency and leg turnover so I am getting faster on my regular runs, which had been at a super slow pace lately. I tried this Tabata speed workout and found it is a great way to break up the monotony of my solo speed workout runs. Repeat for a total of 16 fast bursts and 8 minutes of Tabata time Do dynamic stretches.Ģ0 seconds sprinting, at 9 out of 10 effort level Here is an advanced Tabat running workout:ġ0 minutes relaxed pace run to warm up. On the rest segments, make sure to run or on flat ground to allow your body the little short recovery time it needs. You can add even more intensity by doing your speed work on hills, by going uphill. If you are an advanced runner and want to add intensity, repeat the Tabata round for a total of 16 rounds of speed work. You’ll find this Tabata speed workout helps with your running efficiency and you’ll get faster for races or other training runs. Aim to maintain an even level of running speed for all your sprints, or if you do change speed at all, get faster by the final rounds of your Tabata running workout. Do not do an all-out 10 effort level for your first sprints as you will need to still complete a total of 8 speed bursts. But do not be fooled - 8 repeats of high-intensity sprinting with a short 10-second break in between will have you winded fast. Repeat for a total of 8 fast bursts and 4 minutes of Tabata timeĪ tabata running workout is a ideal for your first speed workout since it is short. Do dynamic stretches.Ģ0 seconds sprinting, at 8 out of 10 effort level Here is a sample Tabata running workout:ĥ minutes relaxed pace run to warm up. You can do a Tabata running workout to improve your running speed and overall fitness level and burn a lot more calories than you would running for the same amount of time at a moderate pace. The warm-up is important to help your muscles get primed for more intense running, and the cooldown will help prevent muscle soreness from the hard workout. Obviously, 4 minutes is not a lot for runners but we can adapt this Tabata running workout and make it longer, with an added warm-up and cool down and more rounds of Tabata running. The basic technique of Tabata training is to do 20 seconds of intense effort followed by 10 seconds of rest, repeating for a total of 8 rounds and 4 minutes. You can reap the benefits of Tabata training with your running workouts. Today Tabata workouts are a popular form of HIIT (high intensity interval training) workout. Rest for one minute then move on to the next round.Tabata workouts have become a popular way to get in an intense, effective calorie-burning workout in a short period of time. I use a GymBoss timer it makes it so easy to set varying interval times. Try downloading a free Tabata app in the app store for an easy free timer. I like the Tabata-style workout because you move in a circuit fashion which keeps the heart rate up for a cardio and strength workout all in one. You can complete the whole workout in 25 minutes. It is great for runners because it challenges the core, works the glutes and includes some lateral movements. I put together this lower body BOSU Tabata-style workout. Now with my arm injury, I have all the time in the world for it. I have a (affiliate link) BOSU ball in the ShredShed that has been collecting dust. I've always loved my BOSU ball I just hadn't made the time for it lately in my strength training routine. While I am on a temporary hiatus from weight lifting and running, I am working on balance and stability which is the foundation of any good workout program, especially for runners. I decided that I would focus on what I could do instead of what I couldn't do and return to the basics. Welcome to another edition of Workout Wednesday! Last week I told you about how I was nursing an arm/shoulder injury that is preventing me from lifting any weights or even running.
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