Increasing running intensity is the best training approach for progressing with your training and enhancing your time and speed. Not only that, the more intense you run the more calories you burn, hence the more weight you trim down. Therefore, if you want to make sure your body is growing stronger and faster, you need to have a good working definition of what intensity is.
Intensity Defined
Intensity is the percentage of maximum achievable capacity at which you are running at. You could also look at running intensity as a measuring scale of how hard and durable your training is. The more you force your body to perform at its maximum level, the higher the intensity.
For example, if you run 5K at your upper limit pace of 4 minutes per kilometer for the whole run, then you're running at an elevated intensity level. Conversely, if you can only achieve 7 minutes per kilometer for a 5K run, then your intensity level is much low. This usually depends on the runner's physical condition level, the type of run and other training factors.
Therefore: the harder you run, the higher the intensity. Increasing running intensity is about pushing your body to its limits. Real improvement happens when you start feeling like you can't keep up any more. Therefore, the more intense you run, the faster you'll get to your goals and achieve superior fitness condition.
Intensity and Running Performance
For starters, running at intensity greater than that which your body is familiar with, will definitely trigger an adaptive response in your body, resulting in further growth and performance improvement. Regardless of the level of intensity you have been running at, any increase in the stimulus you provide your body with, will force your body to adapt.
On the other hand, sticking to the same running pace without increasing intensity doesn't provide enough stimuli, hence your body won't need to go through any adaptation process, resulting in no further growth. For that reason, if you routinely do harder workouts or entirely stop exercising for a while, then you decrease intensity and your performance will drop, and you won't be able to run as hard as you used to. This is why many inconsistent runners find it hard to get back on track after a time off. The intensity needs to be regular.
Homeostasis and Adaptation Process
Homeostasis is the natural way by which your body keeps things well balanced and stable; your body goes through it for one mean reason: to keep internal stability in check. However, when trying to change and enhance your running performance, this natural process can work against you and resist the alteration. In other words, the process of Homeostasis is the reason why change can sometimes be hard.
Therefore, to overcome this resistance, you have to provide your body with enough intensity and stimulus. You must train with adequate intensity so you can trigger the adaptive response. Otherwise, there won't be any change and you will encounter a plateau with your training.
Rest and Recovery Runs
However, not all workouts should be performed at a hundred percent intensity. Allowing for a recovery run every now and then can give your body the sufficient time and opportunity to fully recover from previous intense workouts and be ready for more challenge.
Two Ways to Increase Running Intensity
Here are two ways to increase running intensity:
- Hill Running: Hill running is a very intense form of exercise that really targets the lower body and lungs, and stimulates them for optimal performance. Therefore, this type of running can bring in enough stimuli to your body to cause an adaptive change. This is why many runners notice that they get stronger and faster when they switch back to running on flat terrain.
- Interval Running: Interval training is another helpful way to push your cardiovascular system and body to extreme levels. For example, you run at your maximum pace for one full minute, and then you take a break and walk for another minute. Repeat this training pattern for the rest of the workout. This type of training will not only make you a faster and better runner, it will also help you lose weight and improve your fitness level.
