They say to write about what you know. Well, if there’s one thing
I’ve learned a lot about recently, it’s types of training runs.
Here’s the Weightwatched take on the different types of runs:
Steady run
What it is: Running at a steady, sustainable speed for a set amount of time. It is around 60-70% of your maximum exertion level.
Why do it: Basic running, good cardiovascular fitness. No messing about.
Interval run
What it is: Run slow for an amount of time, run fast for an amount of time, repeat.
Why do it: The only way to run faster overall is to run faster at some point. Interval runs help you find that speed, and increase your fitness quicker than running at a steady pace. It also gives you ample time for recovery inbetween hard runs, so overall exertion is similar to a steady run. It also makes the time pass faster as you’re concentrating on when the next interval ends.
Progression run
What it is: Divide run time into 3. First segment is a slow easy run. Second segment is a medium pace steady run. Third segment is a hard run.
Why do it: Improves fitness and speed in a similar way to an interval run. It’s a favourite of mine as it’s great to run hard and realise I won’t die.
Fartlek run
What it is: Fartlek means “speed play”. It is similar to interval running but instead of rigid set times, you select a visual goal and run to it. An example would be slow run to lamp-post, hard run to tree, slow run to end of road, hard run to red car, etc.
Why do it: It improves fitness and speed like an interval run, but it is far more playful and interesting.
Easy run
What it is: A run at a pace that is a lower effort level than your steady run. It is around 50-60% of your maximum exertion level
Why do it: It’s far more sustainable for long runs. Easy runs have their place in a training schedule, particularly close in the week to harder runs. You can’t run hard all the time or your risk of injury will be greatly increased.
Long run
What is it: A run for a longer than usual amount of time.
Why do it: It’s known as “time on feet” – if you’re training for a long race, time on feet is important. Heard stories of people whose feet turn into one great blister after running a marathon? Long easy practice runs will reduce the likelihood of that happening. Your feet and body need to get used to you running for a long amount of time. It’s not all about speed. This is about stamina.
Hill run
What it is: Running up and down hills.
Why do it: It’s harder so it’s great cardiovascular exercise. It’s a different style of running so it keeps training interesting. It emphasises a different range of muscles than you use on flat runs so strengthens your legs in different ways. It also teaches you good hill running technique, which may be useful in races. Common issues are caused by going too fast or overstriding. It’s more about power and control.
Tempo run
What it is: Running at a challenging pace at around 80% of maximum exertion.
Why do it: It’s best used as part of mixed speed training. It teaches your body how to be comfortable with a faster speed, and increases your cardiovascular fitness in a way you may find more comfortable than a threshold run.
Threshold run
What it is: Running at the speed that is your fastest, barely sustainable speed. It will be around 90% of your maximum exertion level.
Why do it: It’s a useful tool as part of an interval, fartlek or progression run. As it is not sustainable, you shouldn’t be aiming to do it for a full run. It would be unreasonable to ask your body for a long threshold run.
No run
What it is: Not running for a day (also known as the rest day).
Why do it: Your muscles, bones and joints can repair a good amount during the day and while you sleep, but everyone needs at least one rest day a week to allow further repair to the body. It will reduce your risk of injury. Don’t think that because you’re not running, it would be a great day to go for a long walk, swim, overhaul the garden or other heavy activity. Rest means rest!
Crosstraining
What it is: Spin class, swimming, aerobics class, cycling, elliptical crosstrainer, stepper, weights, pilates, yoga etc. Exercise that isn’t running.
Why do it: Your heart doesn’t know the difference between various types of exercise. Crosstraining helps increase fitness but reduces risk of injury by using different sets of muscles, often by doing an exercise that is lower impact on your joints. Crosstraining helps strengthen and stretch muscles that you don’t use often during running. They will in turn help support your body overall, helping prevent aches and pains.
Okay, so they’re not all runs but I hope this is helpful! If I’ve missed out any you’ve heard of, please let me know.
Here’s the Weightwatched take on the different types of runs:
Steady run
What it is: Running at a steady, sustainable speed for a set amount of time. It is around 60-70% of your maximum exertion level.
Why do it: Basic running, good cardiovascular fitness. No messing about.
Interval run
What it is: Run slow for an amount of time, run fast for an amount of time, repeat.
Why do it: The only way to run faster overall is to run faster at some point. Interval runs help you find that speed, and increase your fitness quicker than running at a steady pace. It also gives you ample time for recovery inbetween hard runs, so overall exertion is similar to a steady run. It also makes the time pass faster as you’re concentrating on when the next interval ends.
Progression run
What it is: Divide run time into 3. First segment is a slow easy run. Second segment is a medium pace steady run. Third segment is a hard run.
Why do it: Improves fitness and speed in a similar way to an interval run. It’s a favourite of mine as it’s great to run hard and realise I won’t die.
Fartlek run
What it is: Fartlek means “speed play”. It is similar to interval running but instead of rigid set times, you select a visual goal and run to it. An example would be slow run to lamp-post, hard run to tree, slow run to end of road, hard run to red car, etc.
Why do it: It improves fitness and speed like an interval run, but it is far more playful and interesting.
Easy run
What it is: A run at a pace that is a lower effort level than your steady run. It is around 50-60% of your maximum exertion level
Why do it: It’s far more sustainable for long runs. Easy runs have their place in a training schedule, particularly close in the week to harder runs. You can’t run hard all the time or your risk of injury will be greatly increased.
Long run
What is it: A run for a longer than usual amount of time.
Why do it: It’s known as “time on feet” – if you’re training for a long race, time on feet is important. Heard stories of people whose feet turn into one great blister after running a marathon? Long easy practice runs will reduce the likelihood of that happening. Your feet and body need to get used to you running for a long amount of time. It’s not all about speed. This is about stamina.
Hill run
What it is: Running up and down hills.
Why do it: It’s harder so it’s great cardiovascular exercise. It’s a different style of running so it keeps training interesting. It emphasises a different range of muscles than you use on flat runs so strengthens your legs in different ways. It also teaches you good hill running technique, which may be useful in races. Common issues are caused by going too fast or overstriding. It’s more about power and control.
Tempo run
What it is: Running at a challenging pace at around 80% of maximum exertion.
Why do it: It’s best used as part of mixed speed training. It teaches your body how to be comfortable with a faster speed, and increases your cardiovascular fitness in a way you may find more comfortable than a threshold run.
Threshold run
What it is: Running at the speed that is your fastest, barely sustainable speed. It will be around 90% of your maximum exertion level.
Why do it: It’s a useful tool as part of an interval, fartlek or progression run. As it is not sustainable, you shouldn’t be aiming to do it for a full run. It would be unreasonable to ask your body for a long threshold run.
No run
What it is: Not running for a day (also known as the rest day).
Why do it: Your muscles, bones and joints can repair a good amount during the day and while you sleep, but everyone needs at least one rest day a week to allow further repair to the body. It will reduce your risk of injury. Don’t think that because you’re not running, it would be a great day to go for a long walk, swim, overhaul the garden or other heavy activity. Rest means rest!
Crosstraining
What it is: Spin class, swimming, aerobics class, cycling, elliptical crosstrainer, stepper, weights, pilates, yoga etc. Exercise that isn’t running.
Why do it: Your heart doesn’t know the difference between various types of exercise. Crosstraining helps increase fitness but reduces risk of injury by using different sets of muscles, often by doing an exercise that is lower impact on your joints. Crosstraining helps strengthen and stretch muscles that you don’t use often during running. They will in turn help support your body overall, helping prevent aches and pains.
Okay, so they’re not all runs but I hope this is helpful! If I’ve missed out any you’ve heard of, please let me know.
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