How to run like the Flash, sorta.
Are you running endless hours on a treadmill? Spinning your wheels like that poor little hamster you had when you were growing up?
Maybe you’re pumping away on the elliptical machine but not getting the results you want. Feeling lost about what else you can do in or out of the gym to stay in shape.
I’m here to tell you that it is not your fault.
For years it is what we have been told to get 30 minutes of aerobic activity in a day and you will be fit.
Today, we’re going over some simple interval training that can help you run like the flash, burn calories, and torch body fat.
HOW FAST DOES THE FLASH RUN?
We should probably get this out of the way first. The CW version of The Flash can run at 2,532 miles per hour (not quite the speed of light). But the comic book version of The Flash can run at 2.5 quintillion miles per second. Or 13 times the speed of light.
Now I’m sorry, I can’t help you achieve either of those feats. But I can show you some pretty sweet HIIT cardio sessions.
WHY RUN LIKE THE FLASH? WHY INTERVALS?
- Increases muscle fiber strength
- Increases insulin sensitivity (absorption of glucose, mobilizes stored fat)
- Increases aerobic ability (without running for days!)
- Increases growth hormone production which helps with fat loss
- Increases metabolism/calorie burning after exercise
- Endorphin production is high (puts you in a good mood)
- Yields a heightened immune response (no more sniffles)
- Less time to perform (more bang for your buck)
- Totally fun… race someone!
Sounds awesome right? Let’s jump in and learn how to run like the Flash.
WHY YOU SHOULD NOT RUN HOURS ON END
If you love running long distances you should 100% run long distances. It adds value to your life and it doesn’t take motivation. In fact, I talk about how important finding meaningful movement is in this article.
But this short section is for those of you that feel like you HAVE TO get your long cardio sessions in to be healthy and lose weight.
- Plateaus after 8 weeks (anything after is counterproductive)
- Increases oxidative stress (increases aging)
- Increases adrenal stress (tiredness, allergies, foggy brain, depression, insomnia, inability to mobilize body fat)
- Requires TONS of carbs
- Is totally boring
- Requires tons of time to burn calories
- Does not efficiently burn calories post-workout
Read more about the right kind of cardio here.
MORE BANG FOR YOUR BUCK
For you entrepreneurs out there or marketing nerds, I want to talk a bit more about why your return on investment (ROI) is profoundly tilted towards interval training versus traditional cardio.
More calories are burned in less time doing high-intensity interval training versus traditional cardio. This also carries over after your workout. Your metabolism stays sparked for a longer period of time after a high-intensity interval session than if you were to perform traditional cardio. This spike in calorie burning can last up to 24 hours.
JUST TELL ME HOW TO RUN LIKE THE FLASH.
Give the following routines a try. They are perfect if you like to alternate weight training days with “cardio days.” However, you can add them to the end of any strength training routines or just mix them in when you feel it is necessary to drop a little junk in the trunk.
Beginner:
- Workout 1: 4 sets, 30-second sprint, 4:00 walking rest
- Workout 2: 4 sets, 30-second sprint, 3:30 walking rest
- Workout 3: 4 sets, 30-second sprint, 3:00 walking rest
- Workout 4: 5 sets, 35-second sprint, 2:45 minute rest
- Workout 5: 5 sets, 35-second sprint, 2:30 minute rest
- Workout 6: 6 sets, 35-second sprint, 2:15 minute rest
- Workout 7: 6 sets, 35-second sprint, 2:00 minute rest
- Workout 8: 7 sets, 35-second sprint, 2:00 minute rest
Intermediate/Advanced:
Simply follow the same protocol but increase the sprint sessions to 40-45 seconds and use rest intervals between 1:30 – 2:00 minutes. You can also perform anywhere from 6-15 sets. Don’t be afraid to add variety with equipment as well. Run outside, use a treadmill, run hills, use a bike, rowing machine, double-unders, burpees, etc….
A FEW MORE FLASH STYLE WORKOUTS
Here are a few more fun ways to make your cardio training more effective and fun.
Run-baby-run (max efforts of):
- 1 mile run; rest same time it took you to run
- Run ½ mile; rest same time it took you to run
- Run ¼ mile
Fish Out Of Water (max effort):
Perform 6-8 sets of:
- Row 500 meters, Run 400 meters; rest 2-3 minutes
Hop, Skip, and Jump Away (max effort):
Perform 6-8 sets of:
- 50 double-unders or (150 single jump rope)
- 400-meter run
- 25 box jumps
- Rest 2-3 minutes
Get outside and get your cardio on, do it inside, but whatever you do, just do it right!
Justin
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