Types of Running



Running is the ability to move rapidly on your foot. It is not only great for your soul but also beneficial to your health. A regular running habit will lift your mood, builds self-esteem and self-confidence as you reach fitness and weight loss goals. Running can help to relieve mild depression and copes with stress. Runners generally have lower level of anxiety as compare to those who do not run. Runners have increasing lung capacity because of running many miles. It is one of the best ways that gives our heart muscles an effective workout. By running you can improve circulation and reduce risk of heart attack, high blood pressure and stroke. The average runner burns 1000 calories during a training session. It helps to make your bones stronger and they do not easily weaken with age.

Studies show that runners find it easier to a get asleep at night and sleep longer. It can improve patience, humour and ambition. If you are a runner, you will find that you have a stronger immune system that means you suffer less from minor illnesses such as cold, allergy, fatigue, menstrual discomforts, backache and digestive disorders. You can increase mental functioning by running as it boost blood flow to the brain and help it receive oxygen and nutrients, making you more productive at work. There are many different types of running workouts that all runners should try.

It is important to change your running styles and running speed as well because there are different types of runs and all of them help you differently. There some different types of running workouts mentioned below.

Base running:

At the start of any run training period whether you are an experienced runner or just starting out, the most important concept to consider is base run training period. It helps your body to deal with most specific training that is required to perform long runs. Base running can be called training to train. The key component of base run is to accumulate as much as possible but still be able to recover in the long runs. You should increase your volume on weekly basis by much more than 10 or 15 percent. It basically constitutes easy and developmental running. It also improves your aerobic fitness, endurance and running economy.

Recovery Run:

Recovery runs are usually described as shorter, easier running, which are after 24 hours of harder high intensity session. That could be intervals, on a track or a really long run, basically any kind of session that will put extra stress on your body and is a high intensity workout. Recovery running might depend on your schedule of running. For example, if you are already doing quite high mileage in morning, you may end up doing recovery running in afternoon or evening. It helps runners to improve their fitness level and running economy.

Long Run:

It is extremely important workout for any distance runner whether it is half marathon or marathon. It lasts relatively for longer period of time. The physical adaptations that occur in long run are really beneficial, not only makes you faster but also stronger. Also increasing your efficiency of extracting oxygen and utilizing in your muscles, improving your running form, improving your muscle tendon, muscular strength and helps in fat burning. There is a lot of residual fatigue when you do a long run. The distance, duration, pace and intensity depend on your weekly mileage, what your running history is and what you are training for. Like, people racing for marathon your long run needs to be a bit longer.

Progression Run:

It is one of the types of running workout in which you gradually run faster or harder as the run goes along. Particularly one mile moderate, one mile medium, half a mile hard and then half a mile best effort. It basically ends at best effort. This run makes you ready for the longer races, boost your confidence and strength, mental and physical both. It gets your body adjusted when you are supposed to run in. Progressive run is a fun also because it boosts your fitness without any long-lasting fatigue. In conclusion it is a special type of training which can be a major help in teaching people discipline, patience and race management


It means fast play; it translates as a free style type of interval session. Within your run you change the pace as dictated by the natural environment. You will get the same physiological benefits, but you are not going to be slave to the numbers. A good starting point will be 40-minute run that break down as a 10 minute warm up, 20 minute of fartlek training followed by 10 minute warm down. As this type of training is so fluid and unstructured so you can use this in building your base in running.


It is also referred as Interval Runs. Interval Runs is a simple method of training, the aim of this run is to increase and is to alternate between running at fast pace and running at slower pace. It can be anywhere between 2 minutes to 5 minutes typically, if you want to build your aerobic capacity. If you are middle distance running you will do short intervals, if you are doing sprint you will do short intervals. It helps to improve your endurance. It is not necessarily about feeling faster, it about feeling fresher every time you do it. You can build more repeats onto that, perhaps you can speed them up as well and you can change the sessions up depending on what you are training for.

Tempo Run:

It is also referred as threshold run, often described as the comfortably hard run. The pace is faster than moderate but not exactly hard. So, it is maximum pace and anaerobic threshold you can sustain for an hour. A tempo run helps you in pulling up comfortably hard pace. Tempo run also improves your fatigue resistance while keeping your maximum heart rate stable even if your run faster.

Hill repeats:

In this we are running up and down a hill multiple number of times. The repetitions are based on the time we run up the hill and distance we run up the hill. It helps build leg strength and power, improving bulk of your weekly training mileage, high intensity fatigue resistance with exaggerated and proper running form, improves cardio system, aerobic capacity and gives confidence for hilly races and makes jogging or walking a lot easier. Starting with shorter repeats, you can almost do hill sprints. Repeats in 30 second range to 60 second range to 1 minute also building up over a period of weeks or months.


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