Top 8 Types of Running, Choose yours now.
The best method to improve as a runner is to run. It’s also crucial to mix up your running exercises. Changing up your running routines helps to build both your cardiovascular system and your muscles.
It also improves endurance, running economy, efficiency, and aerobic capacity. Furthermore, by not doing the same thing every day, you lessen your risk of injury – and boredom.
It’s just as crucial to run slowly as it is to run fast. It’s just as crucial to be able to maintain speed as it is to alter the intensity of parts during your workout. These top 8 types of running routines are practiced by runners of all levels.
1. BASE RUN
The baserunning is the most basic and uncomplicated of the styles on this list.
Running at your natural pace, which will vary based on your level of fitness, is what baserunning is. You should not be laboring or out of breath when executing a base run.
The goal here is to increase aerobic capacity and become accustomed to running without stopping. Of course, if you’re new to the running lifestyle, you won’t be able to run as frequently as others.
If that’s the case, continue to the base run style for at least a few weeks to build up your stamina before progressing to anything more difficult. Mastering this approach is the first step toward establishing a good foundation as a runner.
Example: 5 miles at your natural pace.
Benefits of Base Run:
The base run has numerous advantages, including
- increased cardiovascular strength and endurance,
- Enhanced running efficiency, and increased mental toughness.
- The basic run also prepares your body and mind for more strenuous running workouts and
- Lowers your risk of injury.
Fartlek is a Swedish word that means “speed play.” Although the name of this running style is unmistakably amusing, it will help you improve your endurance in running or other sports such as boxing and basketball.
Fartlek running is comparable to interval running but differs in that it is unstructured. A fartlek involves setting a visible target and running at a faster-than-normal speed until you reach it.
When running in a group, the fartlek method becomes more difficult since you can rotate leads to choose different visual markers and modify the pace. When switching leaders in a fartlek group run, you’ll benefit from the exercise’s unpredictability.
It’s a low-stress jogging method that will develop your mind-body awareness.
Example: Run 5 miles at your normal pace with 10 bursts of increasing speed ranging from 30 seconds to 1 minute, followed by 1-minute recoveries.
3. INTERVAL RUN
Running at higher intensities and quicker speeds allows your body to train its anaerobic system, which is ultimately what feeds energy to your muscles when your aerobic system is unable to supply oxygen to your body at a rapid enough rate… Running anaerobically, on the other hand, can become exhausting if you have to maintain that pace for an extended time.
That is why interval training focuses solely on running at high intensities in short bursts. Traditional intervals entail running a predetermined distance at a certain pace, followed by a defined number of repeats with short rest periods between each rep.
These brief bursts of full running effort will help your body build resilience against tiredness and discomfort over time, ultimately boosting your running economy and leading to higher running speeds and greater performance.
Example: 1 mile of jogging to warm up, followed by 5 sets of 1000 meter runs at 5k pace with light jogging in between intervals, and then 1 mile of jogging to cool down.
Benefits of Interval Run:
- The enhanced capacity to use oxygen, including in older persons,
- Lower resting heart rate,
- Lower resting blood pressure, and a
- Reduction in risk factors for cardiovascular disease.
4. HILL REPEATS
Hill repeats will need maximal effort if you want to retain the intensity at an 11. Find a pretty steep slope that will require some effort to run-up. You’ll begin at the bottom and race to the very top or a point close to the peak.
Jog back down and repeat the process after you’ve reached the top. The distance should be less than your average running route, but the high-intensity sprint paired with the steep hill will create a grueling workout that will break you down so your body can rebuild itself to grow stronger.
Include hill repetitions in your workouts to improve your endurance, allowing you to dig deep during crucial moments and triumph when others slow down and fade away.
Example: 2 miles of jogging to warm up, then 10 sets of 45-second hill runs with 1-2 minutes of rest between sets, followed by 2 miles of jogging to cool down.
The progression approach, which is a step up from the base run, will have you running at your normal rate until the very end when you’ll finish at a faster pace.
When used consistently, this running style will assist you in generating speed.
The progression run approach is rather difficult, but you will see a change in your performance after consistent practice over time. You may also use this running technique to boost your performance in other sports, as you’ll become accustomed to your base speed and develop the capacity to crank up the heat and press the turbo button later on.
And you’ll develop the mentality to finish strong in any sport you participate in.
Example: 5 miles at your normal speed, 1 mile at marathon pace.
Benefits of Progression Run:
- Progression runs are designed to improve fitness,
- Train their bodies to run faster while exhausted, and
- Hasten recovery.
The program, though, isn’t only for elites; it can also be a wonderful training tool for both competitive age-group runners and recreational runners.
Sprinting is a simple but effective running style that can benefit athletes in all sports. Sprinting can be quite beneficial even if your goal is to grow as a long-distance runner.
Sprinting will help you gain muscular strength and explosive power, allowing your body to shift into a higher gear of activity when necessary.
Sprinting helps prepare your body for marathon runs by preparing it to run for a set distance without tiring as rapidly. You can do 100-meter sprints and time yourself to see how quickly you can cross the finish line each time.
You can also execute “suicide sprints” on a basketball court, where you run to specific points on the court and back to the start until you have run the length of the court.
Example: Sprinting is most successful when done in the five to twelve-second range. This equates to 30 to 90 yards for the majority of people.
Benefits of sprints:
- Efficiency. Including sprints in every workout allows you to reap the
- Benefits of high-intensity interval training or HIIT.
- Improves athletic performance in athletes who are skilled or trained.
- Muscle mass is preserved.
- Increases your power.
- Enhances the anaerobic threshold.
7. TEMPO RUN
A tempo run requires you to move at a hard speed that you can maintain for an extended time. Long-distance events, including half or full marathons, require you to use your tempo run stride.
Tempo running takes up the middle half of a typical long-distance run, in between the warmup and cooldown periods. The tempo run, which is similar to a base run but with more vigor, is employed in many different types of runs, including interval and fartlek running.
When you run at a tempo, you are creating effort at or slightly above your anaerobic threshold, allowing your body to consume more glycogen for energy. The tempo run should take you just outside your comfort zone enough that you notice your breathing but aren’t gasping for air.
By perfecting the tempo run, your muscles will adapt to the activity, allowing for a gradual increase in speed.
Example: 1 mile of jogging to warm up, 3 miles at the quickest pace that can be sustained, then 1 mile of jogging to cool down.
Benefits of Tempo run:
- Increase your speed or distance.
- Challenge your body to run harder and faster
- For longer periods of time.
- Increase aerobic endurance.
- Increase mental endurance.
8. RECOVERY RUN
A recovery run is a relatively brief run at a slow pace. Recovery runs supplement a runner’s training by adding a few miles without detracting from performance in the harder, more crucial workouts that precede and follow them.
Recovery runs are best done right after a strong workout, such as an interval run. Run your recovery runs as slowly as you need to in order to feel somewhat comfortable despite any residual exhaustion from your last run.
Example: Following intervals, hill repeats, or tempo runs, do 3 miles at a leisurely pace.
Ready to run?…please consult your physician before you start running he will suggest you the running style according to your health condition.