Interval Running Gets Your Sweat On!

Today, I did interval runs and I sweated…A-L-O-T!

It felt good.

I went three and a half miles in right around 40 minutes.

That felt good too.

Lately I have just been walking.  After my half-marathon, I decided to give my hips and joints a bit of a break and stick with walking/light jogging for a while.

Lately, I have had an urge to do intervals runs.  I LOVE THEM!  I love the speed and then the break.  The break is just enough to get me ready for the next burst of speed.  My cousin, an avid runner says I am crazy for loving intervals but I don’t care.  Call me crazy but I do love them!

Another good thing with intervals is the sweat.  I am not a person who sweats a lot.  When I was heavy, I was sweaty all the time but now, I just sweat when I am having a good workout.  I sweat the most with intervals runs.

Last summer, Jen over at Prior Fat Girl asked her readers to send her sweaty pics.  She did a few Sweat is Beautiful posts.  I love this idea.  We all need to celebrate our sweat!  We work hard for that sweat!

Sweat Rocks!

Sweat Rocks!

I am going to piggy back off of Jen and do my own “Sweat Rocks” campaign!

If you want to be included in a “Sweat Rocks” post, email me at  Include in your email your picture, name you want me to use, and a blog link if you have one, and I will do some “Sweat Rocks” posts.  With is being summertime, I know we can get some sweat on!  Send me your pics!

Have you ever tried intervals?  Do you love them or hate them?

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  • Faith Norris Stuart

    What did the time/distance look like for each walk and run interval? 

    • Jennifer Swafford

      For today, I did about one minute sprint and two minutes walking. I was on a treadmill so it was easier to figure out. The best intervals are one minute sprints, one minute walking.

  • Sundi Jo Graham

    I broke a sweat reading about the intervals. :)

    • Jennifer Swafford

      Hahahaha….love it!

  • Raymond Hinish

    First off, I love the idea of the “Sweat Rocks”post :) I just posted an image on my Facebook page with the caption, “Sweat Is Your Fat Crying” LOL! I have found interval training to be far more effective to the point where I recommend my clients replace most of their steady state running with interval training. The research is clear…intervals trump jogging as far as fat loss is concerned. You mentioned that you did 40 minutes of intervals, that’s a long interval session with most sessions running 20-30 minutes. Have you ever tried shortening the rest periods and cutting the length of the session by 10-20 minutes and then finishing your workout with walking? 

    • Jennifer Swafford

      Great tip! I usually don’t do all 40 minutes of intervals but like you suggested, about 20-30 minutes and the rest is fast walking.

  • Carrie

    Since I’m in the process of losing weight, I think I need to get back to intervals. I’ve done a few 5ks now and considered doing a 10k… but have now decided to wait until I drop more poundage. ;-) So intervals is what I want to do (in addition to changing it up and adding strength).

    • Jennifer Swafford

      Intervals will up your speed and endurance. You should try them. Let me know if you do and what you think!

  • omotayocharles

    Wow, this is really good.  One need to avoid a sedimentary lifestyle as much as possble

    • Jennifer Swafford


  • Karen Bolohan Stippich

    What are intervals and how do you do them?

    • Jennifer Swafford

      Intervals are running for two minutes as fast as you can and then two minutes of walking slowly. You are basically spiking your heart rate and then bringing it back down. The constant back and forth of your heart rate is supposed to burn more fat than walking or jogging alone. At first you probably won’t be able to do two minutes on, two off. Start small and work your way up. Start with one minute on, two off or something like that! Good luck! Let me know if you try it!

  • holly_dolly46

    I have been doing something like this. I have just been trying to do my mile better and better. I started “wogging” (what I call my walk and jog haha) last summer when I was around 250 lbs. I could do my mile in about 18 minutes. This summer at a svelt :P 213 lbs. I can do my mile in 13:33 (so far). Such a big change! I am very close to getting around the track in one jog.
    Great job for finding something you like! Your blog is completely awesome. I started a blog as well mid journey. I love having it to get out my success and stresses. Here is the link if you are interested.
    Again, great post!