{"id":7347,"date":"2021-07-17T12:04:17","date_gmt":"2021-07-17T18:04:17","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7347"},"modified":"2023-01-17T12:22:31","modified_gmt":"2023-01-17T19:22:31","slug":"interval-running-for-fitness","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/","title":{"rendered":"Interval Running For Fitness"},"content":{"rendered":"
<\/div>

Interval running is great for fitness because it is a highly effective training protocol and it\u2019s useful for both beginners and experienced runners. \u201cAn interval is simply a set period of time where you are running at a certain pace and then taking a break for a certain period of time,\u201d Todd Buckingham, Ph.D explains. Scroll down to read the rest of this post from\u00a0Jenessa Connor, CPT<\/a> in the Beachbody On Demand Blog<\/a>.<\/p>\n

\"Interval<\/p>\n

If\u00a0you\u2019re new to running, it may surprise you just how many\u00a0types of running workouts<\/a>\u00a0exist.<\/p>\n

There\u2019s the tempo run, the fartlek, hill repeats, striders, and, of course, interval running.<\/p>\n

No matter what running program you follow, you\u2019re bound to see a handful of these workouts, and for good reason.<\/p>\n

Interval running is a highly effective training protocol, and it\u2019s useful for both beginners and experienced runners.<\/p>\n

Curious about how to incorporate this type of running into your current fitness routine? Here\u2019s everything you need to know.<\/p>\n

What Is Interval Running?<\/h2>\n

\"Female<\/a><\/p>\n

One common misconception about interval running is that it must include fast, high-intensity running, says Todd Buckingham, Ph.D., an exercise physiologist at\u00a0Mary Free Bed Sports Rehabilitation Performance Lab<\/a>\u00a0in Wyoming, Michigan.<\/p>\n

\u201cAn interval is simply a set period of time where you are running at a certain pace and then taking a break for a certain period of time,\u201d he explains.<\/p>\n

Intervals can be slow, moderately paced, or fast.<\/p>\n

\u201cThis could be 30 seconds for an all-out sprint followed by 30 seconds of rest, or it could be a 10-minute interval at tempo pace followed by a two-minute jog,\u201d he says.<\/p>\n

These workouts are appropriate for beginners and experienced runners alike, as the intensity and duration of the intervals can be adjusted accordingly.<\/p>\n

Benefits of Interval Running<\/h2>\n

\"Cropped<\/a><\/p>\n

Considering running is one of the most straightforward, set-it-and-forget-it forms of exercise, why complicate things with varying paces?<\/p>\n

What are the benefits of doing so?<\/p>\n

1. Interval running is beginner-friendly<\/h3>\n

For beginners, interval running workouts may feel more accessible than going out for a steady-state run, says\u00a0Steve Carmichael<\/a>, a USA Track and Field and RRCA certified running coach.<\/p>\n

\u201cWhen a new runner starts, they often struggle to keep running without stopping,\u201d he says. \u201cInterval training allows a runner to work their way up to continue running in a progressive manner.\u201d<\/p>\n

It may also help prevent\u00a0running injuries<\/a>.<\/p>\n

\u201cInterval running helps new runners take time to adapt to the rigors and impact of running as their muscles and bones adapt to the new activity,\u201d Carmichael explains.<\/p>\n

2. Interval running is efficient<\/h3>\n

Good news if you\u2019re short on time: You can get a lot done in just a few, quick intervals \u2014 if you work really hard during them.<\/p>\n

In one research\u00a0study<\/a>, 15 active women did three interval running workouts a week for six weeks.<\/p>\n

Each workout consisted of no more than six 30-second \u201call-out\u201d sprints followed by four minutes of rest.<\/p>\n

(At most, participants ran for a total of three minutes per workout.)<\/p>\n

According to the study, this training protocol decreased body fat mass by 8.0% and waist circumference by 3.5%.<\/p>\n

It also increased maximal oxygen consumption by 8.7% and peak running speed by 4.8%.<\/p>\n

3. Interval Running Increases Speed and Builds Endurance<\/h3>\n

It\u2019s not easy to build endurance, especially for new runners, says Carmichael.<\/p>\n

\u201cEndurance is best trained at lower heart rate zones \u2014 zone 2 and 3,\u201d he explains. \u201cNew runners often struggle with keeping their heart rate in the lower zones as their cardiovascular system is still developing. [low to moderate intensity] interval running can help keep the heart rate from getting too high, thus assisting with the development of endurance.\u201d<\/p>\n

For more experienced runners, it\u00a0has been shown to improve speed and overall performance<\/a>.<\/p>\n

\u201cThe body learns to adapt to a faster pace both at an aerobic\/anaerobic level as well as a neuromuscular level,\u201d Carmichael adds. \u201cThe recovery cycle (the easy pace or walking pace) allows the runner to \u2018recover\u2019 their oxygen deficit and prepare themselves for the next speed interval.\u201d<\/p>\n

4. Interval running trains your brain<\/h3>\n

Anyone who\u2019s ever run a mile knows that the mental aspect of running is just as important as the physicality of it.<\/p>\n

When the course is rough and the miles are long, it can be easy to let self-doubt and fear take over.<\/p>\n

Karina Krepp<\/a>, certified running coach with New York Road Runners in New York City, says interval running offers an opportunity to listen to our thoughts when things get hard.<\/p>\n

\u201cWhenever we move outside our comfort zone we have a whole slew of thoughts that may not be very helpful to our overall goals,\u201d she says.<\/p>\n

\u201cWhen doing these short bites of hard work, you can witness your self-talk during the hard parts. If I\u2019m being really hard on myself I\u2019ll also ask myself, \u2018Would you say that to someone else?\u2019 Most of the sport is supported by making friends with your mind,\u201d Krepp explains.<\/p>\n

5. Interval running is more fun<\/h3>\n

Research shows that this type of running may be more enjoyable than running at a consistent pace.<\/p>\n

In one\u00a0study<\/a>, eight men performed two different running protocols: a high-intensity interval running workout and a 50-minute moderate-intensity run.<\/p>\n

The participants\u2019 rating of perceived enjoyment associated with the interval running workout was significantly higher than that of the moderate-intensity run despite higher ratings of perceived exertion.<\/p>\n

So if you\u2019ve always found running to be a bit of a slog, a few fast intervals might keep you engaged.<\/p>\n

How to Add Interval Running in Your Training Routine<\/h2>\n

 <\/p>\n

The number one tip for incorporating this type of running into your training? Start slow.<\/p>\n

\u201cHigh-intensity intervals will be a shock to the system if you have never done them before and can cause more muscle damage than a normal easy run,\u201d Buckingham says. \u201cThis means that it will take longer to recover, and you will be more sore after your run. Progress slowly by starting with a low number of repetitions and a short duration for each interval with a long recovery interval between.\u201d<\/p>\n

Following a guided running program like\u00a030 Day Breakaway<\/a>\u00a0with track-and-field athlete and\u00a0Super Trainer Idalis Velazquez<\/a>\u00a0can help ensure you progress gradually while continually challenging yourself.<\/p>\n

30 Day Breakaway, which combines running and resistance training, allows you to select a training calendar based on your current fitness level.<\/p>\n

So, whether you\u2019re hoping to run your first 5k, shave time off your PR, or just get in shape, 30 Day Breakaway will get you to your goal.<\/p>\n

<\/div>\n

Create a free\u00a0Beachbody On Demand<\/a>\u00a0account and find out how Beachbody\u2019s at-home workouts,\u00a0nutrition programs<\/a>, and\u00a0online community<\/a>\u00a0work together to help you reach your health and fitness goals.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Interval running is great for fitness because it is a highly effective training protocol and it\u2019s useful for both beginners and experienced runners. \u201cAn interval is simply a set period of time where you are running at a certain pace and then taking a break for a certain period of time,\u201d Todd Buckingham, Ph.D explains. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[916,12],"tags":[2113,2114,2115,440],"class_list":{"0":"post-7347","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-find-workout-program","7":"category-running-training-and-advice","8":"tag-interval-running","9":"tag-interval-running-workout","10":"tag-interval-workout","11":"tag-running","12":"czr-hentry"},"yoast_head":"\nInterval Running For Fitness - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Interval running is great for fitness because it's a highly effective training protocol and it\u2019s useful for beginners and experienced runners\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Interval Running For Fitness - Fitness, Health & Longevity With Coach Rich Dafter\" \/>\n<meta property=\"og:description\" content=\"Interval running is great for fitness because it's a highly effective training protocol and it\u2019s useful for beginners and experienced runners\" \/>\n<meta property=\"og:url\" content=\"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness, Health & Longevity With Coach Rich Dafter\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/howtobefit\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/howtobefit\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-17T18:04:17+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-17T19:22:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/01\/Interval-Running.960-715x358-1.jpg\" \/>\n<meta name=\"author\" content=\"Rich Dafter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/Howtobefit\" \/>\n<meta name=\"twitter:site\" content=\"@Howtobefit\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rich Dafter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/\"},\"author\":{\"name\":\"Rich Dafter\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\"},\"headline\":\"Interval Running For Fitness\",\"datePublished\":\"2021-07-17T18:04:17+00:00\",\"dateModified\":\"2023-01-17T19:22:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/\"},\"wordCount\":1118,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\"},\"image\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2023\\\/01\\\/Interval-Running.960-715x358-1.jpg\",\"keywords\":[\"interval running\",\"interval running workout\",\"interval workout\",\"running\"],\"articleSection\":[\"Find a Workout Program\",\"Running Training & Advice\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/\",\"url\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/\",\"name\":\"Interval Running For Fitness - Fitness, Health & Longevity With Coach Rich Dafter\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2023\\\/01\\\/Interval-Running.960-715x358-1.jpg\",\"datePublished\":\"2021-07-17T18:04:17+00:00\",\"dateModified\":\"2023-01-17T19:22:31+00:00\",\"description\":\"Interval running is great for fitness because it's a highly effective training protocol and it\u2019s useful for beginners and experienced runners\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/#primaryimage\",\"url\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2023\\\/01\\\/Interval-Running.960-715x358-1.jpg\",\"contentUrl\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2023\\\/01\\\/Interval-Running.960-715x358-1.jpg\",\"width\":715,\"height\":358,\"caption\":\"Fitness woman running on highway around the mountains. Female athlete training outdoors during rain.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/2021\\\/07\\\/17\\\/interval-running-for-fitness\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Interval Running For Fitness\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#website\",\"url\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/\",\"name\":\"Fitness, Health & Longevity With Coach Rich Dafter\",\"description\":\"Helping Guide You to Your Optimum Quality of Life\",\"publisher\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":[\"Person\",\"Organization\"],\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/#\\\/schema\\\/person\\\/8f7d34dcb4e2fb9f895e307567ef1346\",\"name\":\"Rich Dafter\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2022\\\/06\\\/acequia-run-rio-grande-041917.jpg\",\"url\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2022\\\/06\\\/acequia-run-rio-grande-041917.jpg\",\"contentUrl\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2022\\\/06\\\/acequia-run-rio-grande-041917.jpg\",\"width\":640,\"height\":480,\"caption\":\"Rich Dafter\"},\"logo\":{\"@id\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/wp-content\\\/uploads\\\/2022\\\/06\\\/acequia-run-rio-grande-041917.jpg\"},\"description\":\"Servant of God, blessed to be a work from home Dad, lifelong runner, CEO of a national health and fitness company, full time Star Diamond Team Beachbody Coach\",\"sameAs\":[\"http:\\\/\\\/www.howtobefit.com\",\"https:\\\/\\\/www.facebook.com\\\/howtobefit\",\"https:\\\/\\\/www.instagram.com\\\/coachrichdafter\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/in\\\/richdafter\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/richdafter\\\/\",\"https:\\\/\\\/x.com\\\/https:\\\/\\\/twitter.com\\\/Howtobefit\"],\"url\":\"https:\\\/\\\/howtobefit.com\\\/coach-blog\\\/author\\\/admin\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Interval Running For Fitness - Fitness, Health & Longevity With Coach Rich Dafter","description":"Interval running is great for fitness because it's a highly effective training protocol and it\u2019s useful for beginners and experienced runners","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/","og_locale":"en_US","og_type":"article","og_title":"Interval Running For Fitness - Fitness, Health & Longevity With Coach Rich Dafter","og_description":"Interval running is great for fitness because it's a highly effective training protocol and it\u2019s useful for beginners and experienced runners","og_url":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/","og_site_name":"Fitness, Health & Longevity With Coach Rich Dafter","article_publisher":"https:\/\/www.facebook.com\/howtobefit","article_author":"https:\/\/www.facebook.com\/howtobefit","article_published_time":"2021-07-17T18:04:17+00:00","article_modified_time":"2023-01-17T19:22:31+00:00","og_image":[{"url":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/01\/Interval-Running.960-715x358-1.jpg","type":"","width":"","height":""}],"author":"Rich Dafter","twitter_card":"summary_large_image","twitter_creator":"@https:\/\/twitter.com\/Howtobefit","twitter_site":"@Howtobefit","twitter_misc":{"Written by":"Rich Dafter","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/#article","isPartOf":{"@id":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/"},"author":{"name":"Rich Dafter","@id":"https:\/\/howtobefit.com\/coach-blog\/#\/schema\/person\/8f7d34dcb4e2fb9f895e307567ef1346"},"headline":"Interval Running For Fitness","datePublished":"2021-07-17T18:04:17+00:00","dateModified":"2023-01-17T19:22:31+00:00","mainEntityOfPage":{"@id":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/"},"wordCount":1118,"commentCount":0,"publisher":{"@id":"https:\/\/howtobefit.com\/coach-blog\/#\/schema\/person\/8f7d34dcb4e2fb9f895e307567ef1346"},"image":{"@id":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/#primaryimage"},"thumbnailUrl":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/01\/Interval-Running.960-715x358-1.jpg","keywords":["interval running","interval running workout","interval workout","running"],"articleSection":["Find a Workout Program","Running Training & Advice"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/","url":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/","name":"Interval Running For Fitness - Fitness, Health & Longevity With Coach Rich Dafter","isPartOf":{"@id":"https:\/\/howtobefit.com\/coach-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/#primaryimage"},"image":{"@id":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/#primaryimage"},"thumbnailUrl":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/01\/Interval-Running.960-715x358-1.jpg","datePublished":"2021-07-17T18:04:17+00:00","dateModified":"2023-01-17T19:22:31+00:00","description":"Interval running is great for fitness because it's a highly effective training protocol and it\u2019s useful for beginners and experienced runners","breadcrumb":{"@id":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/#primaryimage","url":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/01\/Interval-Running.960-715x358-1.jpg","contentUrl":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/01\/Interval-Running.960-715x358-1.jpg","width":715,"height":358,"caption":"Fitness woman running on highway around the mountains. Female athlete training outdoors during rain."},{"@type":"BreadcrumbList","@id":"https:\/\/howtobefit.com\/coach-blog\/2021\/07\/17\/interval-running-for-fitness\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/howtobefit.com\/coach-blog\/"},{"@type":"ListItem","position":2,"name":"Interval Running For Fitness"}]},{"@type":"WebSite","@id":"https:\/\/howtobefit.com\/coach-blog\/#website","url":"https:\/\/howtobefit.com\/coach-blog\/","name":"Fitness, Health & Longevity With Coach Rich Dafter","description":"Helping Guide You to Your Optimum Quality of Life","publisher":{"@id":"https:\/\/howtobefit.com\/coach-blog\/#\/schema\/person\/8f7d34dcb4e2fb9f895e307567ef1346"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/howtobefit.com\/coach-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":["Person","Organization"],"@id":"https:\/\/howtobefit.com\/coach-blog\/#\/schema\/person\/8f7d34dcb4e2fb9f895e307567ef1346","name":"Rich Dafter","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/06\/acequia-run-rio-grande-041917.jpg","url":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/06\/acequia-run-rio-grande-041917.jpg","contentUrl":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/06\/acequia-run-rio-grande-041917.jpg","width":640,"height":480,"caption":"Rich Dafter"},"logo":{"@id":"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/06\/acequia-run-rio-grande-041917.jpg"},"description":"Servant of God, blessed to be a work from home Dad, lifelong runner, CEO of a national health and fitness company, full time Star Diamond Team Beachbody Coach","sameAs":["http:\/\/www.howtobefit.com","https:\/\/www.facebook.com\/howtobefit","https:\/\/www.instagram.com\/coachrichdafter\/","https:\/\/www.linkedin.com\/in\/richdafter\/","https:\/\/www.pinterest.com\/richdafter\/","https:\/\/x.com\/https:\/\/twitter.com\/Howtobefit"],"url":"https:\/\/howtobefit.com\/coach-blog\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/posts\/7347","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/comments?post=7347"}],"version-history":[{"count":0,"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/posts\/7347\/revisions"}],"wp:attachment":[{"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/media?parent=7347"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/categories?post=7347"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/howtobefit.com\/coach-blog\/wp-json\/wp\/v2\/tags?post=7347"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}