HIIT for Runners

ByKristenWnuck@brooklinecenter.org

High-Intensity Interval Training (HIIT) isn’t just for gym-goers—it’s a smart, efficient way for runners to improve endurance, build strength, and develop speed. By mixing short bursts of effort with brief recovery periods, HIIT challenges both your aerobic and anaerobic systems—without the need for long workouts.

Whether you’re short on time or looking to switch up your training, HIIT can be a powerful cross-training tool for runners of all levels.

Why Runners Should Add HIIT to Their Routine

  • Builds cardiovascular strength and stamina

  • Trains your body to recover faster between efforts (think race-day surges or hills)

  • Strengthens muscles that support better running form

  • Can be done in just 20–30 minutes, with no equipment required

Runner-Focused HIIT Workout

Try this bodyweight HIIT circuit to complement your run training. Each move targets running-related muscles while getting your heart rate up.

  • Jump Squats – 30 seconds

  • High Knees – 30 seconds

  • Mountain Climbers – 30 seconds

  • Rest – 30 seconds

Repeat the circuit 3–4 times. Rest for 1 minute between rounds if needed.

Modify the intensity by adjusting reps or using low-impact alternatives (like step squats or fast marching in place).

When to Fit HIIT Into Your Week

HIIT is best done on non-running days or after shorter runs when your legs are fresh. Try adding one session per week to start. Listen to your body, and avoid doing HIIT on days when you’re already doing speedwork or long runs.

Final Thoughts

HIIT workouts are fast, efficient, and effective—making them a great option for runners looking to build power, endurance, and injury resilience. Just one or two sessions a week can enhance your overall performance without taking up extra time.

Stay tuned to the Team Brookline blog for more runner-focused strength and cross-training ideas designed to keep you strong, steady, and supported throughout the season.

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