The advantages of interval running include improved cardiovascular fitness, enhanced fat burning, and increased speed and endurance. By alternating between high-intensity sprints and recovery periods, interval running can elevate heart rate and metabolic rate more efficiently than traditional steady-state running. This method allows for shorter workout durations while maintaining or even increasing overall caloric expenditure. Moreover, it can significantly enhance running efficiency and strength. Overall, interval running is an effective strategy for achieving fitness goals efficiently.