Now that you know how to start running, it’s time to learn what type of run is best for your workout today! I am guilty of running the same route with similar pace and distance each time I run. Unfortunately, that doesn’t challenge you or help you become a better runner. Mixing it up has great benefits, so here are 7 different types of runs that you can try!
Try some Different Types of Runs
1. Base Run
During a base run you run your natural pace, slowly building up endurance and speed. This run is done at a conversational pace. It feels good and not like you are working too hard to keep your breathing at par. Base running shouldn’t be too challenging and you should do this type of run most often.
2. Progression Run
A progression run is done at your normal pace, but you finish faster than you would finish a base run. You gradually run faster as you keep going. This type of run will help improve your stamina over time and isn’t overly challenging compared to a base run.
3. Interval Training
Interval training across any workout is generally the same – mixing high intensity spurts with low-moderate activity. Interval runs typically consist of short sprints where you put in more effort to make your body to run faster, followed by a baseline jog. The jogging part should be longer at the start of you run, and shorter intervals towards the end. These efforts will help maximize your race day runs.
4. Fartlek
A fartlek run is very similar to internal training, but not quite as serious. Farlek is actual Swedish for “speed play” and your fartlek run is just the same. Basically you would run hard until you hit a street sign or specific telephone pole and then slow down until you hit the corner and speed up again. This one is done at your own pace, makes running al little more fun, and still benefits building up stamina!
5. Tempo Run
A Tempo Run consists of a 20 minute warm-up(light jog) followed by the 20 min tempo run and a 20 minute cool down jog. The tempo run is a continuous 20 minute portion of your run where you run at about 85% of your maximum heart rate. This is slightly slower than your 10K pace or slightly faster than your marathon pace. The idea is that you don’t want to run a longer run straight off the starting line at a fast pace. You’ll be sure to burnout halfway though if you do that! This way you’ll be able to run for an hour without feeling exhausted and then pick up the pace. Tempo runs are another key factor in building stamina.
6. Sprints
Sprinting helps build up muscular strength and power to help you run faster and longer. These sprints aren’t just for short-distance runners. They help condition your body to be able to run longer distance without getting tired as quickly.
7. Hill Repeats
As someone who lives in NYC, I know how great it is to run a very flat sea-level path. Unfortunately, this doesn’t make you a stronger runner and isn’t ideal when you are trying to run races in places with hills. The best way to help strengthen your body and build endurance is through hill repeats. Find a steep hill and sprint up the hill to get to the top as fast as you can. Jog back down and repeat. These don’t exactly sounds fun, but they are worth it, I promise!
As always, be sure to check out these 30 other running tips for s successful run! And of course, don’t forget to stretch before and after you run! Let me know what different types of runs you like to do the most to mix it up!
xoxo
Krysta
Ps- 5 miles down, (at least) 25 more to go!
