Whether you’re new to the sport of running or you have been doing this for some time you probably know that running goes much deeper than just running to count miles. In order to really improve your strength and endurance, you want to know the types of runs out there and what their purposes are. All of these runs will help you achieve your running goals, every with its own purpose. Let’s see what they are and what they do:
- Base run – this is an essential type of run because it dictates the progress of your other training. This is the base of everything so the better you work the base the better the results.
- Hill repeats – this type of run is performed to build strength and power and it’s a form of interval training but on a hill. It consists of sprinting up the hill and jogging or walking down. It can be repeated as many times as desired, depending on your fitness level and goals.
- Speed workout – this may be the least “fun” part of running workouts because they hurt but their benefits are worth the pain. The speed workouts or interval workouts depend on your fitness level and the purpose of your training. These workouts consist of short bursts of high-intensity running that are followed by recovery periods, either walking or jogging. They are meant to build speed and running efficiency.
- Tempo runs – this type of workout prepares you to run faster and farther. With these runs, you can improve your body’s tolerance to lactic acid accumulation. Eventually, you will get to your anaerobic threshold and your body will no longer be able to supply your muscles with enough oxygen and lactic acid will begin to accumulate. The goal of tempo runs is to train as close to or right at your anaerobic threshold and to get the job done, you can’t run faster than your predetermined pace that can be measured in a lab or calculated on your own. The goal is to lock in on the pace that is considered your anaerobic threshold and keep running for 20-30 minutes.
- Long runs – this type of run requires a little more time. This run should be done at the same pace throughout the whole run and the length should be increased weekly. Because it takes some time on the roads, you want to be prepared. It’s essential to stay hydrated and have some energy packets. This run will improve your overall endurance and raise your mental confidence to complete the distance if you’re preparing for a race.
Running has countless benefits to your health and weight loss. Consistency is important but it also requires switching up between different workouts to achieve better results. Now that you know what benefits each of the runs have, you can plan out how to make variations of your running workouts in advance. If you’re in Chicago and need help making a plan for your workouts, our weight loss clinic is here for you!