Is interval training better?

[MAT]

Running flat ground I don’t really feel like I get much out of it but sore legs. Here’s what I’ve been doing. There is a paved trail at a state park going uphill, the first 150 yards I can run up, but the last 150 (esp the last 50) are much steeper, so much so you can’t run down them. My program is run up hill as far as I can (usually a bit past the 150 yds) where I am completely winded, then walk up the steeper hill to the top where I’m still winded and my legs burn. Then I walk down the steep part and run the last 150 yds downhill which catches my breath, and repeat (no stop).

I just started this again for another elk hunt this fall so I’m on 5 trips, but last year I was able to work up to 8 trips. It’s a very tiring and fast workout (always a plus), and I like it because I can’t cheat. No matter how slow you run you have to run, and I can push my walking point further each time too. It also seems to work muscles that running on flat land doesn’t. First time this year I could hardly walk for 2 days and I was already running flats. I try to do this 2x week and will mix it up a bit with biking and running the flats by my house (don’t have to drive to the park). But that’s all I do until that last month when I also strap on the backpack and go for some 2-3 mile walks up and down some smaller hills closer to home.

Last year I swear I was in the best shape of my life doing this, but what do you fitness experts think? Are there any concerns with this method? I used to climb stairs at the park (not available anymore) which was good, but not as good as this. I’m 52, 145# and relatively fit for a Midwesterner. I don’t take any supplements or anything, will have questions about those later. It's very noticeable to take the stairs at work and not be panting like the other guys .

 

[Lukem]

Good job! I've always been a fan of interval training, it's a sure way to make gains. Make sure you keep some recovery days mixed in. Sounds like you have a great workout plan and can change it up as you get into better shape. The only advice I'd give is to see if you can't locate a longer hill so that you can have longer intervals along with your short ones. It's a good thing to mix things up, it'll benefit you physically as well as mentally and keep u from getting stuck in a rut of doing the same thing. Other than that keep it up!

 

[Darren Best]

Specificity matters.

The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming. And a hiker/hunter that hikes hills should train by hiking hills.

The duration of your sport also matters. The energy systems that you plan on using for your sport or event need to be trained in your practice. Sprint and interval training primarily uses the anaerobic energy system which uses glycogen for fuel, while long hours of hiking use the aerobic fat burning energy system. The aerobic system is the base for the anaerobic, but not the other way around, in other words, training the anaerobic does not train the aerobic at all. The body stores enough glycogen fuel to last about 2 hours or less and has enough fat fuel stored that can last for many, many hours.

This is why we bonk out at about 2 hours when we go really hard and need to refuel with fast carbs or sugar in order to keep going.

Now don't get the idea that I am against interval training, because I'm not and you do need some. But people crunched for time overuse it and it can cause health problems, mainly inflammation. Once every 7 to 10 days is sufficient, depending on your ability to recover from it.

The bulk of your training time should be spent hiking/walking with your hunting weight load on an incline at a pace that you can easily breathe through your nose. The main programming parameter should be a daily/every other day walk/hike of about 1 hour duration and a once weekly hike in excess of 3 hours followed by a rest day. Again, this is determined by your ability to recover from each training session. More is only better if you can recover. Continuing training while you have not recovered from the previous session will only tear you down, not make you better. Also the temptation to bump the pace up must be resisted as it is very easy to get out of the aerobic zone, thus the reference to easy nose breathing.

Without training the base, the body will ramp it up to use anaerobic energy system. Doing this will require that you refuel your glycogen every so often so that you can continue to work. But no matter what methods you use to keep going, you will always tire faster from anaerobic work than aerobic.

I did a test on a hill nearby here. In one instance I hiked as hard and fast as I could stand, stopping to catch my breath as needed. On another trip I slowed down using the nose breathing as a gauge of my intensity. I hiked the hill faster by going slower because I did not need to stop at all to rest and catch my breath. What's more I wasn't tired at the end of my four hour hike and could of easily done more, whereas on the hike I went "faster", I was done for the day at the end.

 

[Poser]

That type of training can certainly increase your ability to function at or close to your V02 max for longer periods of time as well as increase your body's efficiency in converting oxygen for energy, however, alluding to what Elkhunt_241 wrote about specialty training, I would only consider running, be it hills or otherwise, to be one small piece of your training for hunting and certainly not the cornerstone. Fact of the matter is, you don't do much running in conventional hunting nor does running emulate the functions that you will perform in the mountains. (see the other post about the guy doing the Ironman not feeling good about his conditioning for the upcoming hunting season).

Mix it up some and hike that hill with a heavy pack, sometimes in intense intervals, other times in a continuous fashion. Assuming a base cardio fitness level, carrying a heavy load for longer distances can require more muscular endurance than anything else.

 

[Ross]

Intervals are a great way to supplement your overall training program. In this world where we are crunched for time you can improve or help maintain fitness levels by adding these into your workout regime with limited time. Vary the intervals both in duration and intensity and for me using a heart monitor is a great tool. 75 days and counting!

 

[MAT]

Very interesting, thanks for the replies. The only thing I cannot do is train at altitude, so pushing the cardio with interval training really helps. I don't seem to be getting anywhere running the flats and staying aerobic, but maybe I am and just don't realize it? On past hunts staying aerobic would be impossible w/o stopping, but after training like this I seem to be able to stay aerobic longer. I'm not sure how it works, but how do you improve your ability to stay aerobic when there's less oxygen?

Other than the hike in/out to a base camp, hunting is more of a stop/start thing for me. If I'm walking for hours then I'm not hunting. And when I have to move sometimes its move fast. I've have to chase bulls uphill before and it was not easy. Seems like I might have a lot more to learn about conditioning, but if there is any advice to get the most of the time I have for it is appreciated. I understand the 3 hour hiking thing, but that's not possible on a regular basis. Is it even necessary until the month prior to my hunt?

 

[jmez]

Exercise of any type will cause inflammation.