Tabata for Runners
In this article on Tabata for runners:
- what are the myths and truths about the Tabata protocol.
- what is Tabata for runners.
- how Tabata protocol of high intensity interval training (HIIT) was developed.
- why most people are doing Tabata wrong.
- how to do Tabata right.
- how to implement Tabata into a running workout.
This Tabata for runners protocol of 4 minutes 5 times per week matched the aerobic capacity increases of 5 hours a week or steady-state moderate intensity training!
What Is Tabata?
It’s a high intensity interval training program where you do 20 seconds of all-out effort, then 10 seconds of rest. Then you repeat it 8 times for a 4-minute high intensity interval training (HIIT) program. You can perform this protocol with just about any calisthenic exercise or cardiovascular exercise.
Some of the most common exercises it’s use with are the following:
- stationary bicycle
- elliptical trainer
- running
- burpees
- air squats
- pushups
- Concept 2 rowing
- running
- kettlebell swings
Does Tabata Really Live Up To The Hype?
If you’ve done just a basic internet search for “tabata”, you’ve probably come across some wild claims. Lose fat in just 4 minutes. The 4-minute fat melting workout. Fast weight loss. Fast weight loss.
In this article we take a closer look at the tabata protocol in general. Then we look at how tabata for runners can work.
Myths And Truths About The Tabata Protocol
Tabata Myth 1
Tabata burns more calories in 4 minutes than an hour of cardio.
Truth
The Tabata protocol was shown to provide similar increases in aerobic capacity to a protocol of 60 minutes of low intensity cardio, not to burn more calories.
Tabata Myth 2
Tabata is magic for fat loss.
Truth
You can’t out train a bad diet. Neither the Tabata protocol nor any exercise program will help you lose body fat unless your nutritional habits are in alignment with fat loss.
Tabata Myth 3
Tabata is the only workout you’ll ever need to reach your goals.
Truth
Tabata is a useful tool for increasing your fitness level, especially if you’re short on time. But it’s a far cry from a fitness panacea. Tabata will make you good at doing Tabata. It won’t make you better at long endurance runs. It won’t make you gain the most amount of muscle mass. It won’t increase your flexibility or mobility.
What Does The Science Say About Tabata?
Before we dive deeper into the science behind the Tabata protocol, let’s define a few terms that will come up frequently.
Definition:
VO2 Max or “Aerobic Capacity”— The maximum amount of oxygen you can use during exercise. It is usually equated with aerobic capacity. Although it is not the only factor that affects distance running performance, all other things being equal, a runner with a higher VO2 Max will perform better than a runner with a lower VO2 Max. And any given individual will perform better in endurance running if they increase their VO2 Max.
Anaerobic Capacity — The best way to think of this concept is sprint capacity. The power output in watts that you can produce when operating at an intensity level that is beyond your aerobic capacity or VO2 Max. This is where your body cannot use oxygen effectively enough to produce the energy needed to perform the exercise. You have to rely on anaerobic (without oxygen) energy pathways in your muscle cells to produce the energy.
Origins of the Tabata for Runners Protocol
Izumi Tabata is an exercise scientist. Back in the 90’s, he carried out a study that compared the effect of 2 different training protocols.
Protocol 1 was 60 minutes, 5 times per week, of stationary cycling at 70% of VO2 Max. That intensity corresponds to about 82% of estimated maximum heart rate. For a 35 year old, that would be 150 beats per minute.
Protocol 2 was interval training 5 times per week. Subjects pedaled for 7 or 8 20-second intervals with 10 seconds of rest at 170% of VO2 Max. That’s an all-out sprint during the 20-second intervals. This was only a 4 minute workout.
So what were the results?
Protocol 1 improved VO2 Max (aerobic capacity) with no improvements in anaerobic capacity (sprinting power). No surprise there.
Protocol 2, which now has become known as the “Tabata Protocol”, resulted in a 28% increase in anaerobic capacity (sprinting power). That’s no surprise. But it increased VO2 Max or aerobic capacity just as much as Protocol 1.
This protocol of 4 minutes 5 times per week matched the aerobic capacity increases of 5 hours a week or steady-state moderate intensity training!
Do Tabata for Runners the Right Way!
Here is the deal though. Most of the workouts that people refer to as “tabata” are not really following the original protocol. Simply doing 20 second intervals with 10 seconds rest is not enough.
The intensity is the critical factor. 170% of VO2 max is tough! If you really carry out the tabata protocol, it can be unpleasantly intense.
Most people will not feel like repeating it the next day. You might experience some real nausea. This is definitely not a workout for when you have a full stomach. Afterwards, you may wish you had done a 60 minute lower intensity session.
How to Do a Tabata Running Workout
The tabata protocol makes a great running workout when you are low on available time but need to get a productive training session. Always warm up first. I recommend a dynamic mobility warm up.
After warming up, you can use a stop watch to time your intervals. There are also smart phone apps with the Tabata Protocol programmed into them. Just search for “tabata”.
Avoid treadmills for this workout. You won’t be able to speed up and slow down fast enough on a treadmill.
Run as fast as possible for 20 seconds. You will have to start putting on the brakes at around 15-17 seconds into the interval in order to stop running by the 20 second mark. It’s not cheating, deceleration can take as much energy as acceleration.
Rest for 10 seconds and repeat 7 more times.
Walk for a few minutes to cool down.
Finish with some yoga, or foam rolling.
Tabata for Runners Long Form
If you have slightly more time you can use what I call the Tabata for Runners Long Form. Warm up and cool down as usual.
Then do 6 20-second intervals with 10 seconds of rest after each one. Rest 1 minute. Do another 6 20-second intervals with 10 seconds of rest after each one. Rest 1 minute. Do another 6 20-second intervals with 10 seconds of rest after each one.
This adds up to 11 minutes of really hard work.
Cross Training With Tabata For Runners
Another way to get all the benefits of tabata for runners is to use the protocol with other exercise.
Here are some exercises that are well suited for the tabata protocol.
Give them a try.
Tabata Air Squats
Key Technique Points For Tabata Air Squats
- Keep your heels grounded.
- Keep your knees pointing the same direction as your toes. For most people, this means you will have to actively push the knees out slightly. This is mainly due to weakness in the hip abductor muscles and/or tightness in the inner thighs.
- Look straight ahead to avoid hyper-extending your neck.
- Use a stool or a step to learn proper form.
- See the video below for a tutorial on proper form.
Tabata Burpees
Key Technique Points For Tabata Burpees
- Use good squat technique with your feet a little wider than your shoulders during the initial part where you place your hands on the ground. This is less stressful on the lower back than the bending-over-at-the-waist technique that is most often used.
- Coordinate your breathing with each part of the exercise. See the video for a detailed tutorial on burpees and how to breathe during burpees.
Tabata Sandbag Burpee Clean And Press
Key Technique Points For Sandbag Burpee Clean And Press Tabata
- Be sure to keep you spine in a neutral position when lifting the sandbag from the floor. Do this by hinging at the hips.
- Be sure that you have good shoulder stability and mobility before lifting any thing over your head. Do this by using the shoulder mobility wall test.
- During the clean portion of the exercise, be sure to us a hip thrust to create the momentum that carries the sandbag to shoulder level rather than the biceps only.
- See the video below for an in-depth tutorial on the sandbag burpee clean and press.
Remember: If you feel like doing more after this workout, you probably didn’t go hard enough!
See also:
Sources:
Heart Rate and Percent VO2max Conversion Calculator
How Tabata Really Works: What the Research Says
Tabata Running Workout
Hi. This is Nick Ortego here. I’m gonna talk about the Tabata Protocol. What is this tabata protocol? Why do people do it? Basically, 20 second intervals repeated 8 times with 10 seconds of rest in between. 20 second work interval. Very high intensity. 10 seconds rest. That is repeated 8 times for 4 minutes. It comes out to be about 4 minutes. It was invented by the Japanese speed skating team and was actually popularized by a researcher who was working with them. And validated the results in a study where he compared that protocol 5 days a week, 4 minute workout. He compared it to a 60 minute lower intensity workout. The tabata group, the group that was doing the high intensity intervals, had increases in their sprinting capacity, which is their anaerobic capacity. That’s not a surprise, but what was surprising is that they also increased their aerobic capacity as much as the lower intensity aerobic trainers who were doing 60 minutes of a lower intensity aerobic workout. 5 days a week. But here’s the deal. The way most people do this workout and call it “Tabata” is not what they used in the research. In the research, it was a 20 second interval that was above, 70% above VO2 Max. VO2 Max is the maximal workload that you can still get oxygen to your tissues. So basically, wherever your, whatever workload where your ability to get oxygen to your tissues maxes out, that’s your VO2 Max. The Tabata group did 20 second intervals at 170% of their VO2 Max. If you do a 4 minute Tabata protocol and you feel like doing more at the end of that, your probably didn’t do it hard enough. You’re gonna feel like you might be nauseated, you’re gonna feel like you might be a little light headed. It is INTENSE. And the next day when it’s time to do it again, you might not feel like it. That’s what Tabata is. And if it’s less intense than that, you’re not gonna get those benefits in just 4 minutes. The price to pay is the intensity. And if you pay that intensity price, you can get away with a little less duration, according to the research.
