Running is both simple and complex. Simple because apart from walking it is the most natural workout for the human body. It is also complex because there is plenty of science behind it as an endurance sport. Many people start running by covering the same distance every day at the same speed. This may get boring and mundane. Using the different types of training runs will not only bring excitement, but it will also help you improve your overall running fitness levels.
Stamina Training Runs.
When you start running it is impossible to think you can cover long distances. Personally, I did not think I could finish a 42-kilometer race. Working on your stamina will help you improve the distance you can cover. Running stamina gets better with consistency. This means running multiple times a week for multiple months to build aerobic fitness. Different people have different levels of stamina base. One person may hit the hall at 12 kilometers and another one at 21 kilometers. We will have different stamina goals. Firstly, some people new runners looking to complete thier first 5-kilometer race. Secondly, some experienced runners may be looking to increase thier stamina in the final stages of a marathon and avoid hitting a wall or having cramps
In all these goals learn to take it slow and trust your training plan. As you go over these different runs, remember to be consistent. You need to train consistently for you to be able to run farther. Consistent training will build and increase your aerobic base (how much oxygen your muscles can use). You should aim for three to four sessions per week that last 30 minutes or more to build running stamina.
Base Run.
A base run is a run that you do at your natural pace for short to moderate distances. These runs are not supposed to be challenging, it’s purpose is to help you with your base for marathon training. Use your base run to get your running form correct. Your focus should be on your running technique. Run tall (imagine a string is holding you upright). Make sure your foot lands under your center of gravity. Get your cadence to be 170 – 180 steps per minute.
Base training will help you get your running form right. It will improve your aerobic capacity and running economy. As your running fitness improves base training will help you go harder for longer before you feel the burn or hit a wall. Do your base run at conversation pace.
Long Run.
Running is an endurance sport. For you to run farther, you must train your body to run farther. Gradually increase your runs by five to ten minutes or one to two kilometers each time. It may sound small; however, it will compound and add up over time. When you are training for a marathon, your long runs should be 30 to 50 % of your total distance for the week.
Practice your long runs at a slow and sustainable pace. Many people try to run fast at the beginning. This makes it harder to finish strong as they hit a wall later. Long runs will improve your stamina and show you how far you can go before your body gives in. Your long runs should be between 15 to 24 kilometers depending on your fitness levels and running goals.
Recovery Run.
A recovery run should be your easiest run. This run is great for your rest day or after you do an intense workout such as a long run or fartlek. A recovery run should be anything from two kilometers or from 20 minutes at a nice easy pace. The aim of the run is to help you recover.
Speed Training Runs.
Any training run that is faster than your current tempo pace can be classified as speed training. Speed training will help you improve your form and efficiency. Speed training runs will recruit and develop muscle fiber, build muscle, and elevate your heart rate. These workouts will help you get fitter, run faster, and help you overcome a plateau. Speed training will make you uncomfortable, forcing you to change your breathing, strides, and effort!
Hill Repeats.
Only outliers enjoy hill repeats or training. When people choose their running route, they normally look for ones without hills. Eliud Kipchoge completes most of his training in the remote Kenyan hills. Do not run away from hills or hill training. They will help you become a better, stronger, and faster runner.
Hill training is grueling as you must run at your maximum pace up the hill. This will increase your pain tolerance and resistance to high-intensity fatigue. Once you include hill repeats you will start seeing improvement in speed, strength, and aerobic power.
An example of hill training: slow run for 10 minutes for warming up. Walk for two minutes. From the bottom of an incline, run up for five seconds, then walk back to the starting point. Run up again for seven seconds, then walk down. Run for 10 seconds, walk down. Shorten your stride and keep your feet low to the ground when you are going up. If you are a seasoned runner, you can do hill repeats after a base run.
Fartlek.
Fartlek is a Swedish word meaning ‘speed play’. A fartlek is an unstructured speed run. You can get creative with how you do it. This type of training involves running at varying paces throughout your run. You alternate between fast segments and slow runs. As an example, you can sprint for three streetlights and recover for two or match the speed of different parts of a song. A simple fartlek may be running fast for 20 seconds and resting for 10 seconds. Repeats eight times or for 20 minutes this is also known as Tabata training.
Your body will really hate you after fartlek sessions, but these sessions will make you a better runner. Fartlek will help you prepare for uneven paces of a race. It will teach you to change gears, use different muscles, and train your body to run even when it is fatigued.
Intervals.
Interval training is a lot like a fartlek. This workout is intended to break up bursts of extreme effort with recovery periods such as running, jogging, or walking. The main idea is to increase speed, improve your running economy, and improve fatigue resistance.
An example of an interval run could be running 5 x1000meters at your 5-kilometer pace with light jogging in between. Another way you could do interval training is by warming up for 10 minutes with an easy jog. Run at an interval pace for one minute. Jog for two minutes to recover. Repeat this four times and end your training with a five-minute easy jog and then stretch.
Keeping fit through running does not have to be boring. There are a couple of ways to work on your running and improve your fitness levels. If you are starting to run, it would best to focus on improving your stamina. Practice your form through the base, long, and recovery training runs. Focus on your breathing, running economy and strides. Once you have built running fitness (running 30 minutes without stopping or walking) start introducing speed sessions in your training.