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Run Smarter, Not Harder

Short bursts with rests in between may be a good way to get fit

By

Staying Sharp

Updated May 07, 2024

Updated May 07, 2024

A close-up view of a person touching their watch on their wrist

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Quick Win

Alternating between quick sprints of running and slow jogs for 25 minutes — a form of interval training from Sweden known as fartlek — can improve your strength and endurance.

Try This Today

Warm up. Jog or march in place or do other gentle movements for five to 10 minutes.
Set a goal. When you are running outside, find a visual marker that will take you about 30 seconds to get to at a fast pace, then go. After reaching that marker, transition to either an intermediate or a slow pace.
Pick a new goal and repeat. When you’re ready, set your sights on another visual marker and change your speed again. Repeat the cycle for 15 minutes. Listen to your body, and if you start to feel strain or pain during the fast intervals, slow down or stop to avoid injury.
Finish by cooling down with five to 10 minutes of gentle movement.

Why

Fartlek is a type of interval training that mixes high and low-intensity workouts, and is generally well-tolerated by adults aged 65 and older, according to a review of 69 studies published in 2021 in Sports Medicine-Open. Fartlek, the research suggests, may provide more health benefits — including increased aerobic fitness and lower risk of cognitive decline — than traditional endurance exercise.

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Legal Disclaimer: Staying Sharp, including all content and features, is offered for informational purposes and to educate users on brain health care and medical issues that may affect their daily lives. Staying Sharp is based on a holistic, lifestyle approach to brain health that encourages users to incorporate into their daily lives activities that are associated with general wellness. Nothing in the service should be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Features including the Cognitive Assessment and Lifestyle Check-Ins, Additional Tests, exercises, and challenges assess performance at a particular moment in time on certain discrete cognitive tasks. Staying Sharp games are intended for entertainment and recreational purposes only. Various factors may affect performance, including sleep, tiredness, focus, and other social, environmental, or emotional factors. Performance is not indicative of cognitive health and not predictive of future performance or medical conditions.

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