Combining HIIT and endurance running?

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    Combining HIIT and endurance running?


    I'm wondering if it's a good idea to combine HIIT workouts sessions at home and endurance training, like going for a long-ish run. My goals are to get better breath and stamina for my everyday life, and to loose some fat, get a bit more slim and toned. But I want to avoid too much gain of muscle volume, especially on the calves and thighs. I can train 4 to 5 days a week max.

    HIIT and endurance running seems to be very opposite in nature, so is it good to alternate both types of trainings? Are they going to counteract each other in some weird way? Are they adapted to my goals?


    Welcome to the forums.

    There's no real conflict between HIIT and endurance running as long as you exercise moderation. You probably won't build much muscle with either of those training regimens, so I wouldn't worry about that.

    If you take a look at this article you can find some HIIT workouts that will prove helpful in making you a better endurance runner. Both styles of training will get you there, it's really a matter of preference and what you enjoy more.

    Good luck with your training.


      Thanks for the answer!
      (and for the workouts, they are useful!)


        The real way to gain muscle volume is by consuming a tremendous amount of protein. If you're naturally not bulky, stick with your nutrition, maybe cut out some soda and alcohol and all the sugar, add some HIIT and running, and you won't see any major changes in gaining weight. Muscle gain takes planned effort in the kitchen.

        I recommend, if you want to improve your breath, sprint workouts. They're phenomenal for upping your VO2 Max, your lung strength, and they build a monster amount of functional strength. Line up two lines or sets of cones 40 yards apart, sprint one end to the other, give yourself 30 second rest, sprint back. Do that 10 times and see how you feel. Work your way up to 30, 40, or 50 reps of the full-out sprint. That'll improve your breath more than anything else.

        Dropping weight is achieved by healthy eating and activity. Just keep moving, add some strength training, go run 3, 4, or 10 miles if you like, and you'll see a nice tone-up and drop in weight.

        Good luck!


          Thanks for your advices!

          I already have quite a healthy diet I would say, never any soda, alcohol very occasionally, loads of vegetables, beans, whole grains, and very rarely cookies or processed food, and quite little meals. So it would be difficult to improve on this aspect… I gained maybe 10kg very rapidly a few years back during a very bad year for me, but since then I got back in control and my weight and body fat have been very stable. I think I would just need to make the physical effort once to go back to my initial state, and then to keep some more activity in my daily life…

          And I'll try to put the sprinting in as well, it sounds nice!