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6 Common HIIT Running Mistakes You Must Avoid

Updated: Mar 30, 2023

High-intensity interval training, or HIIT training, has become a popular form of exercise, especially for runners. Unlike traditional running, which involves steady-state running at a relatively low intensity, HIIT running involves alternating between periods of intense activity and rest. This type of training has been proven to be effective in improving cardiovascular health and overall fitness.

However, HIIT running can be tricky to get right. If you don't avoid some common mistakes, you could end up overtraining, getting injured, or not seeing the results you desire. Here are 6 common HIIT running mistakes you must avoid in order to get the most out of your training.

6 Common HIIT Running Mistakes You Must Avoid

High-Intensity Interval Training (HIIT) running is a popular form of exercise that combines short but intense periods of running with periods of rest. It can be an excellent tool for improving endurance, speed, and overall fitness. However, it can be dangerous and ineffective if it is not done correctly. Here are six common HIIT running mistakes that you should definitely avoid.

Not Warming Up Properly

One of the most common mistakes beginner and experienced HIIT runners make is not warming up properly before starting their workout. A proper warm-up is essential for preparing your body for the intense interval training ahead. It can help reduce the risk of injury, improve performance, and maximize the benefits of your HIIT session. A good warm-up should include dynamic stretching as well as some light jogging or running drills.

Going Too Fast Too Soon

Another common mistake made by runners is going too fast too soon during their HIIT sessions. It’s important to remember that HIIT is about intensity, not speed. If you start out too fast, your body won’t be able to keep up, and you’ll fatigue quickly. It’s better to start at a slow speed and gradually increase the intensity of your intervals as you become more comfortable with the workout.

Incorrect Pacing

If you’re not paying attention to your pacing during your HIIT session, you’re not getting the most out of your workout. In order to get the full benefits of HIIT running, you need to maintain a consistent pace throughout your intervals. This means that you should strive to run at the same speed for each interval, no matter how long or short it is.

Not Getting Enough Rest

Rest is just as important as pushing yourself when it comes to HIIT Running. If you don’t take adequate rest periods between your intervals, you won’t be able to push yourself as hard as you need to during your high-intensity intervals. Your rest should be just as long as your interval working period, so don’t skimp on rest.

Neglecting Recovery

Many HIIT runners neglect the importance of recovery after their workout. Recovery is essential for preventing injury and avoiding overtraining. Make sure to do a light stretching routine after your HIIT session and refuel with a healthy snack. Additionally, make sure to get plenty of sleep and rest days in between your HIIT running intervals.

Forgetting to Listen to Your Body

The last mistake that HIIT runners often make is forgetting to listen to their bodies. HIIT running can be incredibly strenuous, and your body needs to be given time to adjust to the intensity of the workouts. Don’t push yourself too hard; if you’re feeling exhausted, take a break or reduce the intensity of your intervals.


HIIT running can be an incredibly rewarding form of exercise. However, it won't be as effective or safe if you don’t pay attention to the common mistakes mentioned in this article. Remember to warm up properly, maintain consistent pacing, take adequate rest, listen to your body, and incorporate recovery into your workout routine. Doing so will help ensure that you get the most out of your HIIT training session.

HIIT36 helps you achieve your best heart rate to maximize fat loss and muscle building. We offer daily live workouts and a library of hundreds of on-demand classes, with new ones added weekly. Join our HIIT community to get the most out of your fitness journey!

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