Many people are skeptical about classic jogging. The monotonous movement and the same pace can quickly become boring. But there is an alternative to stubborn running straight out: that “Fartlek” trainingalso called “driving game” in German. The Swedish word means “speed game” and brings refreshing variety to running training through different speeds and sections of the route.
What is Fartlek training?
Fartlek training was developed in the 1930s by the Swedish coach Gösta Holmér and is a running method in which you vary speed and intensity while running. You switch between fast sprints and slow jogging phases, which makes training more varied and interesting.
The advantages of the Fartlek
The biggest advantage of the Fartlek is its flexibility. You can design the intervals according to your own feeling and your own fitness. This variability makes training less boring and helps you keep interests going. In addition, the change between intensive and relaxing phases promotes endurance and speed.
Scientific studies confirm that interval training, which also includes Fartlek, can be more effective than continuous training. According to a study by the Mayo Clinic (“Benefits of Interval Training”), interval training can improve oxygen absorption and cardiovascular health.
Fartlek vs. Stures jogging
While jogging is often described as uniform running without variety, Fartlek offers both physical and mental advantages. The variation of the pace can help to avoid boredom and overexertion. Dr. Carl Foster from the University of Wisconsin-La Crosse notes that the mental challenge of Fartlek training can help increase motivation and joy to run.
Reading tip
How do you start?
- Planning and regularity: Start with your normal jogging route and build spontaneous speed changes. For example, run for three minutes quickly, followed by two minutes slowly. Repeat these sequences depending on the feeling and current fitness level.
- Important tips for beginners: If you just start, don’t exaggerate it with the fast sections. Start moderately and slowly increase to more intense intervals. A good rule of thumb is that you can still breathe calmly in the fast phases and do not come out of breath completely.
- Change of intensity: A simple Fartlek training plan could look as follows:
- Warm up: 5 minutes of slow jogging
- Main part: Change between 1 minute fast running and 2 minutes slow jogging for a total of 20-30 minutes
- Cool: 5 minutes of slow jogging
Scientific support
According to a study by Laursen and Jenkins (2002), intervals with variable intensity can better improve the maximum oxygen absorption and optimize the cardiovascular function as even running
Conclusion
Fartlek training offers an exciting and flexible alternative to staring jogging. It combines the advantages of interval training with a playful approach that demands both physically and mentally. Fartlek can be the ideal way for Sportmuffel as well as for experienced runners to get the desire to run and improve endurance. By adapting the intensity and the creative use of the running environment, the training remains varied and motivating.
Reading tip
