
That's because when you're always running at the same pace, your body gets a little lazy. Take things up a notch—even for just a few minutes—and you leave that comfort zone, which translates into greater fitness gains. The big one: calorie burn. You can torch about 20 percent more calories simply by running an eight-minute versus a 10-minute mile. And when you do repeated speed intervals, you're creating a bigger "afterburn," with oxygen consumption (and therefore caloric expenditure) staying high as your body works to return to its pre-exercise state. You'll also better engage your glutes and calves, which will help power you forward, adds Siik, while your abs work extra hard to help counter some of the torque that occurs at higher speeds.
You don't have to be an elite athlete to reap the benefits. "Just doing one speed day a week where you up the pace for 8 to 10 minutes can make a difference," notes Chris Heuisler, a certified running coach in Boston and the RunWestin concierge. Be sure to build up gradually, he warns: Too much of the fast stuff can lead to injuries like Achilles tendinitis, plantar fasciitis and shin splints, since the lower legs tend to bear much of the added impact that comes with speedwork. (Do speed workouts no more than twice a week.)
Finally, remember that you don't need to run so hard that you feel like you're going to lose your lunch all over your Nikes. "The key is to move away from that easy-run pace into an area where saying more than a couple of words at a time is difficult," says Heuisler. And don't worry: Like anything else, the more you do it, the better you'll feel. Our handy guide will help you navigate the speedways.
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