{"id":42990,"date":"2022-05-12T19:58:17","date_gmt":"2022-05-12T19:58:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42990"},"modified":"2026-01-16T17:46:25","modified_gmt":"2026-01-16T17:46:25","slug":"interval-running-for-beginners","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/","title":{"rendered":"Interval Running For Beginners: The Ultimate Guide (2026)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#What_Is_Interval_Running\" >What Is Interval Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#Benefits_Of_Interval_Running\" >Benefits Of Interval Running<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#1_Increased_Aerobic_And_Anaerobic_Capacity\" >1. Increased Aerobic And Anaerobic Capacity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#2_Increased_Caloric_Expenditure\" >2. Increased Caloric Expenditure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#3_Improved_Insulin_Sensitivity\" >3. Improved Insulin Sensitivity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#4_Reduced_Blood_Pressure\" >4. Reduced Blood Pressure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#5_Improved_Heart_Health\" >5. Improved Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#6_Enhanced_Mood_And_Brain_Function\" >6. Enhanced Mood And Brain Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#7_Time-Efficient_Workouts\" >7. Time-Efficient Workouts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#What_Is_A_Good_Interval_Running_Workout\" >What Is A Good Interval Running Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#How_Long_Should_Interval_Runs_Be\" >How Long Should Interval Runs Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#Tips_For_Success_For_Interval_Running_Beginners\" >Tips For Success For Interval Running Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#Gear_Up\" >Gear Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#Set_A_Goal\" >Set A Goal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#Find_A_Workout_Partner\" >Find A Workout Partner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#Get_A_Head_Start\" >Get A Head Start<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#Listen_To_Your_Body\" >Listen To Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#Eat_For_Your_Goals\" >Eat For Your Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#Stay_Hydrated\" >Stay Hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#Make_Time_For_Recovery\" >Make Time For Recovery<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">For many people, running is a great way to get exercise. It\u2019s simple, doesn\u2019t require any equipment other than a good pair of shoes, and can be done almost anywhere.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re just starting, the thought of running for even a few minutes can be daunting. That\u2019s where interval running comes in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval running is a type of running that alternates between periods of high and low intensity. This makes it a great way to ease into running, as you can start with shorter intervals and gradually increase the length and intensity as you get more comfortable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to interval running or just looking for some tips to <a href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\">get started<\/a>, read on for our ultimate guide.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Interval_Running\"><\/span><strong>What Is Interval Running?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Interval running is a type of <a href=\"https:\/\/betterme.world\/articles\/running-for-30-minutes\/\">cardio exercise<\/a> that alternates between periods of high-intensity effort and lower-intensity recovery (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11219499\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It might be more beneficial than traditional, steady-state cardio, depending on your specific fitness goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Understanding the <a href=\"https:\/\/betterme.world\/articles\/ultramarathon-training-plan\/\">changes<\/a> that take place in your body during interval training can help you better customize your workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you run at a steady pace for an extended period, your body becomes very efficient at using oxygen to produce energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is known as <a href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\">aerobic metabolism<\/a>, and it\u2019s the process that ultimately fuels those long-distance runs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK470170\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aerobic metabolism occurs when your body has enough oxygen available to completely break down glucose (blood sugar) to produce ATP (adenosine triphosphate), the energy molecule used by your cells (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK470170\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">ATP is then used to power <a href=\"https:\/\/betterme.world\/articles\/trail-running-training-plan\/\">muscle contractions<\/a>. The more ATP that\u2019s produced, the longer you can sustain a given activity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK470170\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-33387 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852-1024x576.png\" alt=\"tips on running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">For example, marathon runners have a high capacity for aerobic metabolism since they need to sustain a long, relatively slow run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, <a href=\"https:\/\/betterme.world\/articles\/trail-running-vs-road-running\/\">interval training<\/a> forces your body to adapt to changes in intensity, which can lead to greater improvements in overall fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval training is typically done at or near anaerobic levels, meaning that your body doesn\u2019t have enough oxygen available to completely break down glucose.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, it relies on a process called glycolysis to produce ATP (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482303\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Glycolysis is less efficient than aerobic metabolism and can only produce enough ATP to power short bursts of activity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But here\u2019s the catch: interval training can improve your body\u2019s ability to use oxygen more efficiently, even after you\u2019ve stopped working out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In other words, interval training can help increase your aerobic capacity, making it easier for you to run longer distances or sustain a given pace over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval training is also thought to help improve anaerobic capacity, which is the body\u2019s ability to produce ATP without oxygen (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3438148\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is what allows you to sprint at full speed for a short distance. The more anaerobic capacity you have, the more ATP you can produce and the longer you can sustain a high-intensity activity.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">Running In Place: Is It A Good Workout?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-33384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-1024x576.png\" alt=\"interval running for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Interval_Running\"><\/span><strong>Benefits Of Interval Running<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Interval running has several potential benefits, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Increased_Aerobic_And_Anaerobic_Capacity\"><\/span><strong>1. Increased Aerobic And Anaerobic Capacity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Simply put, interval training can help you run faster and longer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because interval training helps improve both aerobic and anaerobic capacity, as we just noted.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if your goal is to run a 5K or 10K race, interval training can be a great way to prepare.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Increased_Caloric_Expenditure\"><\/span><strong>2. Increased Caloric Expenditure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calories are units of energy that you get from the food you eat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK218769\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you exercise, your body burns calories to fuel your muscles. The more intense the activity, the more calories you\u2019ll burn.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval training is a great way to expend more calories and torch body fat (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jobe\/2011\/868305\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because interval training tends to be more intense than traditional, steady-state cardio, meaning you\u2019ll burn more calories in a shorter period of time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, interval training can help increase your metabolic rate even during the several hours after exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28633001\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is due to something called excess post-exercise oxygen consumption (EPOC). EPOC is the body\u2019s oxygen debt that must be repaid after exercise (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02640410600552064\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s what makes you feel out of breath after a hard workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval training has been shown to increase EPOC more than traditional, steady-state cardio, meaning you\u2019ll continue to burn calories long after your workout is over (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5685083\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-36600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5090-1-convert.io_-1024x576.jpg\" alt=\"interval running for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5090-1-convert.io_.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5090-1-convert.io_-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5090-1-convert.io_.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5090-1-convert.io_-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5090-1-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Improved_Insulin_Sensitivity\"><\/span><strong>3. Improved Insulin Sensitivity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Insulin is a hormone that helps regulate blood sugar levels (<\/span><a href=\"https:\/\/www.mdpi.com\/1422-0067\/22\/12\/6403\/htm\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat, your body breaks down carbohydrates into glucose, which enters the bloodstream. In response, your pancreas releases insulin to remove the excess glucose from the blood and shuttle it into your cells for energy or storage (<\/span><a href=\"https:\/\/www.mdpi.com\/1422-0067\/22\/12\/6403\/htm\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have diabetes or are at risk of developing the condition, it\u2019s important to keep blood sugar levels in check.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval training has been shown to help improve insulin sensitivity, which is the body\u2019s ability to use insulin effectively (<\/span><a href=\"https:\/\/bmcendocrdisord.biomedcentral.com\/articles\/10.1186\/1472-6823-9-3\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is important because it can help keep blood sugar levels in a healthy range and reduce your risk of diabetes.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Reduced_Blood_Pressure\"><\/span><strong>4. Reduced Blood Pressure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High blood pressure, or hypertension, is a condition when the force of your blood against the walls of your arteries is higher than your healthy rate (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6477925\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, this can damage your arteries and lead to heart disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval training has been shown to help reduce blood pressure by improving vascular function (<\/span><a href=\"https:\/\/academic.oup.com\/eurjpc\/article\/19\/2\/151\/5928295?login=false\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is the function of your blood vessels or the tubes that carry blood throughout your body.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-36629 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1-1024x576.png\" alt=\"interval running for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Improved_Heart_Health\"><\/span><strong>5. Improved Heart Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Interval training can also help improve heart health in several ways.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For one, interval training helps reduce blood pressure, as just noted.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, interval training has been shown to increase levels of HDL cholesterol, or \u201cgood\u201d cholesterol (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/bmri\/2018\/5982980\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). HDL cholesterol helps remove LDL cholesterol, or \u201cbad\u201d cholesterol, from the blood.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval training has also been shown to improve heart function and increase stroke volume. Stroke volume is the amount of blood your heart pumps with each beat (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/circulationaha.106.675041\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Enhanced_Mood_And_Brain_Function\"><\/span><strong>6. Enhanced Mood And Brain Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">All exercise, in general, has been shown to enhance mood and brain function. This is due to the release of endorphins, which are hormones that have mood-boosting effects (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5928534\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, all exercise has been shown to increase levels of brain-derived neurotrophic factor (BDNF). BDNF is a protein that helps promote the growth of new nerve cells and protect existing ones (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnins.2018.00052\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Time-Efficient_Workouts\"><\/span><strong>7. Time-Efficient Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re short on time, interval training can be a great way to make the most of your workout. It has been shown to be more time-efficient than traditional, steady-state cardio.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because HIIT workouts tend to be shorter in duration, but more intense.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study conducted by the American Council on Exercise found that HIIT workouts can be as short as four minutes but still provide the same health benefits as traditional, longer-duration cardio workouts (<\/span><a href=\"https:\/\/www.acefitness.org\/certifiednewsarticle\/2589\/high-intensity-interval-training-for-clinical-populations\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/\">Running While Overweight: Tips, Tricks And Debunking Myths<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-36602 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5087-2-convert.io_-1-1024x576.jpg\" alt=\"interval running for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5087-2-convert.io_-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5087-2-convert.io_-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5087-2-convert.io_-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5087-2-convert.io_-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5087-2-convert.io_-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_Interval_Running_Workout\"><\/span><strong>What Is A Good Interval Running Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we\u2019ve covered the benefits of interval training, let\u2019s take a look at what a good interval running workout looks like.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, interval training involves alternating periods of high-intensity effort with periods of recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to push yourself hard during the \u201cwork\u201d intervals and then allow your body to recover fully during the \u201crest\u201d intervals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good interval running workout will have the following components:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A warm-up: <\/b><span style=\"font-weight: 400;\">This should last for five to 10 minutes and should gradually raise your heart rate.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Work intervals: <\/b><span style=\"font-weight: 400;\">These should be done at a high level of effort and should last for 30 seconds to three minutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recovery intervals:<\/b><span style=\"font-weight: 400;\"> These should be done at a low level of effort and should last for one to two times the duration of the work interval.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A cool-down: <\/b><span style=\"font-weight: 400;\">This should last for five to 10 minutes and should gradually bring your heart rate back down to its resting level.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here is an example of a simple interval running workout:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up:<\/b><span style=\"font-weight: 400;\"> brisk walk for five minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Work interval: <\/b><span style=\"font-weight: 400;\">run with hard effort for one minute\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recovery interval:<\/b><span style=\"font-weight: 400;\"> walk for two minutes,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat the work-recovery cycle:<\/b><span style=\"font-weight: 400;\"> four more times\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-down: <\/b><span style=\"font-weight: 400;\">brisk walk for five minutes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember, this is just one example of an interval running workout. There are endless possibilities when it comes to designing interval workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The important thing is to make sure that you include a warm-up, work intervals, recovery intervals, and a cool-down.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-36603 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5080-2-convert.io_-1024x576.jpg\" alt=\"interval running for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5080-2-convert.io_.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5080-2-convert.io_-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5080-2-convert.io_.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5080-2-convert.io_-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5080-2-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_Interval_Runs_Be\"><\/span><strong>How Long Should Interval Runs Be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are no hard and fast rules when it comes to the duration of interval runs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval runs can be as short as four minutes or as long as 30 minutes. The important thing is to make sure that you are pushing yourself hard enough during the work intervals and allowing yourself enough time to recover during the recovery intervals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re just starting, it\u2019s a good idea to keep the work intervals shorter (30 seconds to one minute) and the recovery intervals longer (one to two times the duration of the work interval).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you become more fit, you can gradually increase the length of the work intervals and decrease the length of the recovery intervals.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-37248 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5127-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5127.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5127-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5127.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5127.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Success_For_Interval_Running_Beginners\"><\/span><strong>Tips For Success For Interval Running Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several things you can do to set yourself up for success with interval training.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gear_Up\"><\/span><strong>Gear Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The right running gear can make all the difference in your workout. Make sure you have a good pair of running shoes and comfortable clothes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re going to be running outdoors, you may also want to invest in some cold-weather gear (if it\u2019s wintertime) or some sun-protection gear (if it\u2019s summertime).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Set_A_Goal\"><\/span><strong>Set A Goal<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It can be helpful to set a goal for your interval training. Having a specific goal will help you stay motivated and on track.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your goal could be as simple as \u201crun three times per week\u201d or as specific as \u201crun a 5K race in six weeks.\u201d<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Find_A_Workout_Partner\"><\/span><strong>Find A Workout Partner<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It can be helpful to find a workout partner to help you stay motivated. A workout partner can also be a great source of support and encouragement (<\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/library\/spotlights\/workout-buddy.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have any friends or family members who are interested in running, there are plenty of online communities (such as forums and social media groups) where you can connect with other runners.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_A_Head_Start\"><\/span><strong>Get A Head Start<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to running, it can be helpful to get a head start on your training by doing some basic exercises to build up your endurance and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good exercises to try are walking, cycling, and swimming. These exercises will help you build up your cardiovascular fitness so that you can better handle the demands of running.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Listen_To_Your_Body\"><\/span><strong>Listen To Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s important to listen to your body when you\u2019re interval training. While it&#8217;s normal to feel some discomfort when you\u2019re pushing yourself hard, you should never feel pain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you start to feel pain, slow down or stop altogether. Pushing yourself too hard can lead to injuries.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_For_Your_Goals\"><\/span><strong>Eat For Your Goals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can&#8217;t out-exercise a bad diet. Eating the right foods will help you perform your best and reach your goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you\u2019re eating plenty of fruits, vegetables, and whole grains. You should also include lean protein in your diet to help repair and rebuild muscle tissue (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/5\/1136\/htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-32233 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569-1024x576.png\" alt=\"interval running for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stay_Hydrated\"><\/span><strong>Stay Hydrated<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to stay hydrated when you&#8217;re running. Drink plenty of fluids before, during, and after your run.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water is the best choice for most runners, but you may also want to consider sports drinks if you&#8217;re running for more than an hour. Sports drinks can help replace electrolytes that are lost through sweating (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/7\/1550\/htm\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_Time_For_Recovery\"><\/span><strong>Make Time For Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Recovery is an important part of any training program. After a hard workout, your body needs time to repair and rebuild muscle tissue (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2468867319300379\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you&#8217;re getting enough sleep and taking rest days when needed. You may also want to consider using active recovery methods such as light jogging or walking, stretching, or foam rolling.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Interval training is a great way to improve your fitness level. If you&#8217;re new to interval training, start slow and gradually increase the intensity of your workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listen to your body and make sure you&#8217;re eating right and staying hydrated. And don&#8217;t forget to schedule time for recovery! With a little bit of planning and effort, you&#8217;ll be interval training like a pro in no time.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Interval_Running_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>For many people, running is a great way to get exercise. It\u2019s simple, doesn\u2019t require any equipment other than a good pair of shoes, and can be done almost anywhere. However, if you\u2019re just starting, the thought of running for even a few minutes can be daunting. That\u2019s where interval running comes in. Interval running [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":42991,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[164,146],"tags":[],"coauthors":[125],"class_list":["post-42990","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hiit-training","category-hiit-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Interval Running For Beginners: The Ultimate Guide (2026) - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 INTERVAL RUNNING FOR BEGINNERS \u27a4 can seem daunting, but with proper preparation, it can be a great way to get in shape. Read on!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Interval Running For Beginners: The Ultimate Guide (2026)\" \/>\n<meta property=\"og:description\" content=\"\u2605 INTERVAL RUNNING FOR BEGINNERS \u27a4 can seem daunting, but with proper preparation, it can be a great way to get in shape. Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-16T17:46:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_596336732.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/d022160250f2c15863ce01aa746cbb58\"},\"headline\":\"Interval Running For Beginners: The Ultimate Guide (2026)\",\"dateModified\":\"2026-01-16T17:46:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\"},\"wordCount\":2231,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_596336732.jpg\",\"articleSection\":[\"HIIT Training\",\"HIIT Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">For many people, running is a great way to get exercise. 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This makes it a great way to ease into running, as you can start with shorter intervals and gradually increase the length and intensity as you get more comfortable.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re new to interval running or just looking for some tips to <a href=\\\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\\\">get started<\/a>, read on for our ultimate guide.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Interval Running?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Interval running is a type of <a href=\\\"https:\/\/betterme.world\/articles\/running-for-30-minutes\/\\\">cardio exercise<\/a> that alternates between periods of high-intensity effort and lower-intensity recovery (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11219499\/\\\"><span style=\\\"font-weight: 400;\\\">16<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It might be more beneficial than traditional, steady-state cardio, depending on your specific fitness goals.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Understanding the <a href=\\\"https:\/\/betterme.world\/articles\/ultramarathon-training-plan\/\\\">changes<\/a> that take place in your body during interval training can help you better customize your workouts.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When you run at a steady pace for an extended period, your body becomes very efficient at using oxygen to produce energy.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\",\"url\":\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\",\"name\":\"Interval Running For Beginners: The Ultimate Guide (2026) - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_596336732.jpg\",\"dateModified\":\"2026-01-16T17:46:25+00:00\",\"description\":\"\u2605 INTERVAL RUNNING FOR BEGINNERS \u27a4 can seem daunting, but with proper preparation, it can be a great way to get in shape. 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Read on!","og_url":"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-01-16T17:46:25+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_596336732.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/d022160250f2c15863ce01aa746cbb58"},"headline":"Interval Running For Beginners: The Ultimate Guide (2026)","dateModified":"2026-01-16T17:46:25+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/"},"wordCount":2231,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_596336732.jpg","articleSection":["HIIT Training","HIIT Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">For many people, running is a great way to get exercise. It\u2019s simple, doesn\u2019t require any equipment other than a good pair of shoes, and can be done almost anywhere.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">However, if you\u2019re just starting, the thought of running for even a few minutes can be daunting. That\u2019s where interval running comes in.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Interval running is a type of running that alternates between periods of high and low intensity. This makes it a great way to ease into running, as you can start with shorter intervals and gradually increase the length and intensity as you get more comfortable.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019re new to interval running or just looking for some tips to <a href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\">get started<\/a>, read on for our ultimate guide.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is Interval Running?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Interval running is a type of <a href=\"https:\/\/betterme.world\/articles\/running-for-30-minutes\/\">cardio exercise<\/a> that alternates between periods of high-intensity effort and lower-intensity recovery (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11219499\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It might be more beneficial than traditional, steady-state cardio, depending on your specific fitness goals.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Understanding the <a href=\"https:\/\/betterme.world\/articles\/ultramarathon-training-plan\/\">changes<\/a> that take place in your body during interval training can help you better customize your workouts.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">When you run at a steady pace for an extended period, your body becomes very efficient at using oxygen to produce energy.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This is ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/","url":"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/","name":"Interval Running For Beginners: The Ultimate Guide (2026) - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_596336732.jpg","dateModified":"2026-01-16T17:46:25+00:00","description":"\u2605 INTERVAL RUNNING FOR BEGINNERS \u27a4 can seem daunting, but with proper preparation, it can be a great way to get in shape. 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