Adding Sprints to Your Jogs Can Supercharge the Benefits of Running

Running has long been praised as one of the simplest and most effective forms of exercise. It strengthens the heart, supports mental well-being, lowers disease risk, and even helps slow down aspects of biological aging. Despite these wide-ranging advantages, a large portion of people still don’t run or do enough exercise. In fact, around 31% of people fail to meet recommended physical activity levels, often citing lack of time as the main obstacle.

This is where interval running, a form of high-intensity interval training (HIIT), comes in. By mixing short bursts of intense sprinting with slower recovery periods, interval running allows you to tap into many of the same benefits of traditional jogging—and sometimes even exceed them—in a fraction of the time.

In this article, we’ll break down exactly what interval running is, why it works, methods you can try, and the detailed health benefits it offers. On top of that, we’ll explore related insights about HIIT, sprint training, and their place in broader fitness science.

What Exactly Is Interval Running?

Interval running is a specific application of HIIT principles. HIIT itself has been around for decades—athletes were already using forms of it nearly 100 years ago—but it became widely popular in the 1990s and 2000s thanks to training styles like Tabata (20 seconds of all-out effort followed by 10 seconds of rest) and CrossFit, which combines weightlifting, gymnastics, and cardio in intense bursts.

The central idea of HIIT is simple: alternate between short, high-intensity efforts and periods of lighter activity or rest. When applied to running, this means inserting sprints into your jog instead of maintaining one steady pace.

A typical example: instead of jogging for 30 minutes straight, you might sprint hard for 30 seconds, walk or jog lightly for another 30 seconds, and repeat. This back-and-forth pattern pushes the body harder during the sprints while allowing enough recovery to sustain the workout.

Popular Methods of Interval Running

There isn’t just one way to do interval running. Several well-tested approaches exist:

The 10-20-30 Method

This method is structured around 30 seconds of easy jogging or walking, followed by 20 seconds at a moderate running pace, and then 10 seconds of all-out sprinting. The cycle is repeated multiple times.

It’s a straightforward and time-efficient protocol that challenges both endurance and speed. Research has shown it not only boosts cardiovascular fitness but also helps regulate cholesterol and blood pressure more effectively than continuous running.

Fartlek Training

“Fartlek” is a Swedish term meaning “speed play.” In this method, you don’t follow a rigid structure like in the 10-20-30 routine. Instead, you simply add random sprints during your jog. For example, sprint from one lamppost to the next, then jog to the following one before sprinting again.

Because of its flexibility, fartlek training is approachable for beginners and can be easily adapted to different environments.

Treadmill Intervals

If you prefer indoor workouts, most treadmills offer built-in interval training programs. You can manually set sprint and recovery phases as well, adjusting both speed and incline to match your fitness level. This can be done with running or even brisk walking, depending on your starting point.

Cardiovascular Benefits

One of the strongest arguments for interval running is how it improves cardiovascular fitness. Research shows that for people who are overweight or obese, short sprints can produce greater gains in VO₂ max—a key measure of how much oxygen your body can use during exercise—than steady-paced jogging.

For regular runners, adding interval training to a weekly endurance run has also been shown to boost VO₂ peak more effectively than just doing longer continuous runs. Since VO₂ peak is strongly linked to both performance and overall health, these gains translate into reduced risk of death from cardiovascular causes and improved athletic ability.

Metabolic and Cellular Advantages

Interval running doesn’t just help the heart; it has powerful effects on metabolism and cellular health:

• Blood sugar regulation: Intervals improve glucose control more effectively than continuous walking or jogging, lowering the risk of developing type 2 diabetes.
• Mitochondrial health: Short, intense sprints stimulate the mitochondria—the energy-producing parts of your cells—more strongly than steady running. This leads to better stamina, greater energy efficiency, and reduced long-term risk of cardiovascular disease.
• Cholesterol and blood pressure: The 10-20-30 method has been linked with reduced levels of LDL cholesterol (the “bad” cholesterol) and lower blood pressure, cutting down the risk of heart disease.

Effects on Body Composition

Both continuous running and interval running reduce visceral fat—the dangerous fat that surrounds internal organs. However, interval running achieves this in a more time-efficient way. Even as little as 18 minutes of sprint intervals, three times a week, can trigger significant fat loss while also building metabolic resilience.

This is partly due to the afterburn effect (excess post-exercise oxygen consumption, or EPOC). After an interval session, your metabolism stays elevated longer, meaning you burn more calories even at rest.

Practical Tips for Getting Started

If you’re new to interval running, it’s best to ease in gradually:

• Start small: Add a few sprints during your next jog. Even 10–20 seconds of all-out effort can be beneficial.
• Outdoor runs: Try using landmarks (like lampposts or trees) to structure your sprints and recovery.
• Gym setting: Use treadmill interval programs or set manual sprint/recovery phases.
• Sprint duration: Sprints can last from a few seconds to a couple of minutes. Aim for your heart rate to reach about 90% of your maximum during the intense phase.

Just as important: allow enough recovery between sprints so that you can maintain high intensity in the next one.

Safety Considerations

Interval running is not without risks, especially if you’ve been sedentary for a long time. Jumping straight into hard sprints can raise the chance of injury. It’s recommended to build up gradually and combine this training with proper warm-ups and cool-downs.

Those with medical conditions should consult a doctor before starting. For example, in people with diabetes, HIIT can temporarily raise blood sugar (hyperglycemia), so professional guidance is essential.

Why Interval Running Works So Well

Interval running works because of the body’s adaptive response to stress. By pushing briefly to very high intensities, you stimulate pathways that traditional jogging doesn’t trigger as strongly. These include:

• AMPK activation (boosts energy metabolism).
• Mitochondrial biogenesis (creates more energy-producing mitochondria).
• Greater cardiovascular strain (leading to faster adaptations in heart and lung capacity).

This combination explains why interval running can deliver so much in less time.

Extra Insights: HIIT Beyond Running

While this article focuses on running, HIIT principles can be applied across many types of exercise:

• Cycling intervals: Popular in both indoor spin classes and outdoor training.
• Rowing sprints: Great for full-body conditioning.
• Bodyweight HIIT: Burpees, squat jumps, and push-ups performed in intervals give similar benefits without equipment.

The unifying factor is the cycle of high effort followed by recovery, regardless of the exercise mode.

Combining HIIT with Other Training

Although HIIT is powerful, it’s not the only form of exercise worth doing. Many experts suggest a blended approach:

• Use interval running 1–3 times a week for efficiency and intensity.
• Include steady-state runs for endurance and active recovery.
• Add strength training for muscle and joint health.
• Incorporate flexibility and mobility work to reduce injury risk.

This balance creates a sustainable, long-term fitness routine that covers all bases.

Final Thoughts

For anyone short on time—or simply looking to get more from their usual jogs—interval running offers a practical and proven solution. Just a few short sprints woven into your runs can improve heart health, metabolic function, fat loss, and endurance, all while taking less time than traditional steady running.

The best part is that it’s highly adaptable. Whether you choose the structured 10-20-30 method, the playful fartlek approach, or treadmill intervals, the principle remains the same: push hard for a short burst, then recover, repeat.

If you’ve been jogging the same way for years, adding some intensity could be the change that reinvigorates your fitness. Small adjustments—like a sprint or two—can make a big difference.

Research Reference:
The Conversation – Interval Running and Its Benefits