8 Different Types Of Running Workouts
Runners are becoming more popular every day. A wave of excitement and ambition seized those jogging in the park yesterday.
Despite the park athlete’s lack of speed, the goal of running for the result has already been set.
Therefore, it is time to start running training in various ways, efficiently and wisely.
Let’s discuss 8 different types of running workouts.
1. Aerobic running
It is your foundation, the main exercise in improving the top quality of the marathon runner – endurance.
In addition to physiological changes, due to the long run, there is also a psychological adjustment, an adaptation of consciousness that you can run efficiently and at a consistent pace.
Let me remind you that the aerobic mode of operation provides the body with energy with a sufficient supply of oxygen.
I divide aerobic running into three modes, each corresponding to a certain speed and heart rate when running.
If the speeds are different for everyone, the pulse can be tied to a runner of any level.
I propose not to build on specific numbers but on the percentage of the maximum heart rate. So, your load levels can be as follows:
- Recovery, pulse 70-75%
- Supportive, pulse 75-80%
- Developing pulse 80-85%
The main contribution to your volume piggy bank should be maintenance and development running.
2. Recovery Running
Recovery running only speeds up the metabolic process and does little functional development.
Therefore, if you want to run fast, you must work at a higher heart rate.
I remember how I ran my first incredible 7 km at that time. It took a long time to tune in.
I dragged a cassette player and headphones with me, which took so long to run.
As a result, I went home at the 5th kilometer. I could not overcome myself.
Running 10 km is not difficult for me; a short walk to date. Work, diligence, patience – and the result will come.
You can move on to the more acute training phases when you feel you have run enough on the access mode.
3. Tempo run
The main feature of the “tempo” is the maximum proximity to competitive conditions.
The speed you need to run is slightly below the planned pace at the start.
The length of the distance is slightly shorter than the expected primary discipline.
For example, you plan to participate in a 10 km run with an estimated result of 50 minutes.
Then I recommend doing a tempo run within 4-8 km at 5:00-5:20 min/km.
Such training requires a minimum of physical fitness and mental toughness.
Benefits Of Tempo Running
The advantages of tempo running are that you can clearly understand and realize whether you are moving in the right direction and at what level you are at the moment.
With regular tempo runs, the main mechanisms of immunity to muscle acidification are worked out.
The disadvantages of the tempo include the fact that you cannot weld a large volume. And how to run fast and a lot.
It is an effective way to adapt the body to intense running.
But it works well only when you know the sense of proportion and the minimum requirements for the conditions for such a workout are met.
Segments are made in two formats:
5. Interval running
It is a regulated form of running at various speeds. There are five components of interval running:
- Distance length
- Number of repetitions
- Way of rest
You must carefully think about this in advance, analyze, tune in, and complete the planned work.
10 times 400 meters, the speed on each segment is 1:50, after 200 meters of easy running in 1:10.
During a workout, the length of the intervals, rest, and speed can change.
The basic principle of interval training is to run hard enough with insufficient recovery before each new fast segment.
Thus, we learn to resist fatigue and work in any condition.
6. Repeat run
It is a simplified form of intervals, but only in more minor changes in the components, not the application of effort.
The main difference between a repetitive run and an interval run is that it is necessary to rest for a long time before the start of each segment.
However, after such a rest, you should also work out in proportion to the time spent on recovery.
It is essential to know.
For a long time, a popular argument in favor of recovery running was that such training helps to remove excess lactic acid from the muscles, which forms after an intense workout.
This idea has been debunked many times: lactic acid is not the cause of muscle pain.
There is no evidence that light activity affects muscle recovery or the ability to absorb glycogen.
In short, recovery runs have nothing to do with recovery.
However, elite runners and recreational athletes practice recovery training in every possible way, and here’s what it does.
The body learns to withstand “training stress” and work under fatigue conditions.
Its adaptive capacity increases, and your fitness improves.
Balance Of Power
The so-called “alternative muscles” are connected during runs in such conditions.
When the primary muscles involved in running get tired, the body learns to make some change in the “balance of power.”
It activates muscle fibers, the work of which can be neglected in the new state.
After 30-35 kilometers, maintaining the desired speed, despite tired legs, will be a valuable skill.
7. Easy running
During aerobic training, the amount of inhaled oxygen is sufficient for the athlete to provide the need for it without the occurrence of “oxygen debt.”
Most training takes place leisurely, including crosses and long runs.
Such workouts are performed in the 1st and 2nd heart rate zones. It is the so-called conversational pace.
How much light running volume should be with total running volume?
Experts disagree a little:
Jack Daniels talks about 60-80% of the weekly volume, and Matt Fitzgerald suggests increasing the amount of easy running to 80%.
It is easy to negate the effect in simple, first-glance training.
The difficulty lies in the desire to accelerate and run faster than planned.
Consequently, the result is medium-intensity training and an exit into the gray zone – when the pace is already above accessible but below a threshold.