Running is not simply putting on a pair of shoes and striking ahead. If you want to be a good runner, you have to master a variety of running types, each of which will give you different benefits. Here are 8 most common types of runs you should know.
Recovery run
Recovery run refers to a run with a short distance and slow pace. This type is usually used as a part of the training, following an intensive workout. For recovery run, you are supposed to let your body recover from the fatigue caused by the previous long run. So, you can run as slow as you wish.
Base run
A base run does not require a long distance. You can run with a moderate route at your comfortable pace. Base runs are not challenges, but endurance exercises. You should add them to your training routine as a frequent part to improve your performance.
Long run
As the name suggests, a long run should be long, at least long enough to make you tired. The long run is meant to build up your raw endurance. The distance of your run depends on your condition and may change accordingly when your endurance increases.
Progression run
In a progression run, you start with a comfortable pace, then progress to a much faster one. Progression runs are harder than base runs. They are designed to push your limit moderately.
Fartlek
A fartlek requires you to mix a base run with different time and length. A fartlek is a good exercise to train your body against fatigue when it comes to faster speed when you first begin your training.
Hill repeats
In hill repeats, what you need to do try to run up the hill as fast as you can, then walking down and repeat the process. The number repeats are not fixed. You should consider your physical state and your experience. Hill repeats should only be introduced after you are used to running.
Tempo run
For a tempo run, you are required to run as fast as you can for 1 hour if you are a professional runner, and 20 minutes if you have just practice running. Tempo run helps you to speed up your pace in longer run as well as keep your speed during a longer period of time.
Intervals
Intervals are a combination of slow runs and fast runs, mixing up with recoveries. They can be short or long, depending on your needs. Intervals are great for enhancing your overall performance and endurance.
To become a better runner, you need to train yourself with a variety of runs, not just focus on one type. Some may be exhausting, but they all contribute to your performance.
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