Running is a simple sport, but in order to form a scientific running habit, it is essential to know all the different types of running training. In this article, WellTraining introduces you to 8 types of runs every runner should know about. Try all the below types to become a better runner and keep yourself from getting bored while running.
1. Base Run
Short-to-mid-range sessions and you only run at your usual pace. Purpose to help you build endurance. Usually 70% of the exercises in the Plan.
Base Run should be done regularly to learn how to improve running steps, running posture, breathing, cardio …
2. Tempo Run
Similar to Base Run, but your running speed will be higher than the average you run with Base Run. When you want to practice to maintain a steady pace for a period of 20-60 minutes, use Tempo Run. The average heart rate in this exercise is 80 – 85% of the maximum heart rate. Average foot rate 88 – 92 times / minute.
Exercises that are difficult to perform and require techniques to regulate breathing are often used in the late stages of lessons. Usually 10% of the exercises in the Plan.
3. Interval Run – Speedrunning
Is a way of running with short and often used to exercise speed, endurance and increase endurance for the body.
The way to run can be running at high or slow speed or sometimes standing in place to regain strength.
- Short Interval: 100 – 400m usually accounts for 6% of the exercises in the Plan.
- Long Interval: 600 – 1200m usually accounts for 12% of the exercises in the Plan.
- Ladder Interval: Run incremental distances in combination with middle recovery running. For example: 200m – 400m – 600m – 800m.
- Cutdown Interval: Runs descending distances combined with a mid-range recovery run. For example: 800m – 600m – 400m – 200m.
- Pyramid: 200m – 400m – 600m – 800m – 600m – 400m – 200m.
If you want to know more about the benefits of running, read: Running For Weight Loss: 10 Min Per Day To Get Shape
4. Fartlek – Speed game
In Swedish, it means “speed game”. That means you will be doing a run that has the combination of Base Run and Interval Run together. Fartlek is customized according to your creativity and is seen as a way to change your “taste” in running.
5. Progressive Run – Accelerated running
Progressive Run is a specific type of training that can be a major help in teaching discipline, patience, and race management techniques. This is a run where you will start at your background speed and slowly increase it to the end and the late-stage speed will usually be equal to the speed you expect to run during the match.
6. Long Run
Running sessions are long enough to make you feel exhausted. The length or duration of long runs will depend on your current abilities. For example, if you are running at 5K, long runs will be around 7-8K. If you are familiar with 10K and need to train for a Half-marathon, long runs will be 14-18K. This exercise helps to improve the body’s endurance.
7. Hill Repeats – Downhill running
It’s an uphill running session and repeated over and over again. The ideal slope for doing exercises is 4 – 6%. Hill Repeats teaches your body to recover quickly from hard efforts and go right back into easy-paced running. As a result, it helps train your endurance and respiration ability when running.
8. Recovery Run
Is a recovery run or Easy Run, you will do short, gentle runs to relax and recover. The purpose of this is to help you maintain your fitness and running habits while ensuring your body has time to rest. You should apply Recovery Run after long, fast-running sessions.
The gym also often uses this running style to recover after days of exercise.
The average heart rate in this exercise is 60-70% of the maximum heart rate.
Above are 8 types of runs every runner should know about. Each type has its own sessions that are flexible enough for you to choose and vary the length as well as pace to fit your ability. Build a proper training plan and get the best benefits of it!