For the past few weeks, I have been doing more "intermittent running". It's basically stop-and-go running over the course of a mile or two.
When I was running this week, I noticed a couple of "traditional" runners - running at a steady pace with no stopping. I think intermittent running is superior to this kind of running for a couple of reasons. First, it takes away the repetitive stress that comes with traditional running. I try to add in even more spice when I run, such as jumping onto curbs or swerving back and forth some.
Second, intermittent running allows you to reach faster speeds (even if it's only briefly) than traditional running. This translates into more cardiovascular benefits. I found an old study that shows this to be true. This study compares traditional running versus stop-and-go running (in this case running for a minute and walking for three). The effects on cholesterol levels and body fat were the same for each program, but only the stop-and-go running produced a significant increase in VO2 max (a measure of maximal oxygen uptake).
Intermittent running is most likely what our hunter-gatherer ancestors did. They were of course trail runners, which is much different than running on flat ashphalt.
The best "course" I ever had for intermittent running was a park trail back in Ohio. The trail went up a sharp hill and through the woods and then came back down. It was also very secluded - I rarely saw anyone else on it. Even in the dead of winter I would slosh through the snow and run that trail. I miss it - it was a genuine place to escape into nature for a short time.
