I wanted to run faster.

But honestly, “running faster” is easier said than done. I didn’t know where to start. I’d try pushing myself each time, telling myself “today I’m going fast,” but I’d lose the pace after barely a kilometer.

Meeting Interval Training

So I did some research, and that’s when I discovered something called “interval training” — a method specifically designed to build speed.

The idea is simple: run at a fast pace for a set distance, then slow down and recover, then speed up again. You repeat this cycle over and over.

Apparently, by pushing yourself close to your limit in those intense bursts, then recovering and doing it all over again, you strengthen both your heart and lungs and build muscle endurance.

Giving It a Shot

For my first attempt, I structured it like this:

• 200 meters at near-maximum effort
• 200 meters of easy jogging to recover
• Repeat 5 times

The result? I could barely move when it was over.

I’d built up to running a full 10 kilometers, yet this little workout — just about a kilometer total — absolutely drained me. But here’s the thing: that exhaustion felt like feedback. That sense of “this is hard” actually meant “this is working.”

The Connection to Fermented Foods

When I first started getting into fermented foods, I had that same realization.

It’s not just about throwing ingredients into a container and waiting. Change the temperature slightly, adjust the salt, vary the time — and suddenly the flavor transforms completely. Tweak just one variable, and you get something entirely different.

Interval training works the same way. It’s not about just covering the same distance. It’s about changing how you apply the effort. Change the intensity, and your body responds in new ways.

Maybe the real secret to growth is introducing variation. Shaking things up.

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Next time: Fermented foods for winter. How I attempted miso-making for the first time.

※ This article is based on personal experience and publicly available information. It is not intended to diagnose, treat, or prevent any disease. If you have health concerns, please consult a doctor or registered dietitian. See our Disclaimer.