Diversify Your Runs: Key to Performance & Passion
STEEL Team
January 2, 2025
NEW
THIS IS A NOTICE
Have you ever felt bored with your running routine? To improve performance and maintain your passion, diversifying your running workouts is crucial.
This not only helps you avoid injuries but also allows your body to develop more comprehensively—from endurance and speed to flexibility. Whether you are a beginner or an experienced runner, join STEEL to explore eight fundamental running styles that every runner should know!
Diversifying your running workouts is an effective way to enhance your running efficiency and reduce the risk of injuries. Instead of focusing on a single type of workout, combining various running styles helps you develop all essential factors for a great runner, including speed, endurance, strength, and adaptability.
1. Comprehensive Running Performance Improvement:
Each type of run focuses on one or more aspects, such as easy runs for muscle recovery, tempo runs for endurance, interval runs for speed enhancement, and hill runs for strength. Combining these running styles enables you to improve all these aspects comprehensively, boosting overall running performance.
2. Reduced Risk of Injuries:
Repeating a single type of running workout can lead to overloading certain muscle groups and joints, increasing the likelihood of injuries. Diversifying workouts helps distribute the strain across different parts of the body, reducing the risk of injuries and promoting faster recovery.
3. Increased Enthusiasm and Motivation:
Variety in running workouts helps you avoid monotony and sustain interest in running. Each running style offers different experiences and challenges, allowing you to discover new capabilities and maintain excitement for your training.
This is a regular run at a natural pace, commonly done by runners whether they are following a professional training program or simply running a few times a week. Typically, these runs cover distances from 5 to 10 km and are performed at an easy, comfortable pace. Heart rate during this run stays under 75% of your maximum heart rate (Max HR).
While it may seem simple, this type of run is highly important and can account for up to 50% of any training program. If running were like building a house, these base runs would be the foundation that strengthens the entire structure. Additionally, easy base runs are low-stress workouts that significantly improve cardiovascular and metabolic systems.
As you continue running over time, your pace will naturally improve, and you'll be able to run longer distances. Regular base runs enhance cardiovascular endurance, aid recovery after high-intensity workouts, and boost aerobic capacity, which means improving the body's ability to utilize oxygen during runs.
Long runs typically range from 16 to 32 km, performed at a slow and steady pace, lasting around 60 to 80 minutes. The distance and duration depend on your goals and current fitness level. However, these sessions are generally long enough to leave runners feeling fatigued and exhausted.
For this reason, long runs serve as an essential tool for improving endurance and increasing running distances over time.
Interval running involves alternating between running fast for a specific time or distance and taking short recovery breaks before continuing. Practicing this type of run can help runners run faster, build stamina, and improve resilience.
To avoid injuries, start with moderate speeds and short distances to see how your body responds. Gradually increase the duration or speed of your intervals over time.
As the name suggests, progressive running starts at a slow pace and gradually increases in speed until the end of the session. This type of run is often used by runners to practice pacing in preparation for a race.
When doing a progressive run, start at a pace that is about 30% slower (15-30 seconds per km) than your race pace, similar to a regular easy run. Gradually pick up speed until you reach your desired pace.
Tempo runs are performed at the fastest pace you can sustain for an hour. It sounds challenging, but in simpler terms, it is a medium-to-high-intensity run—not as easy as a casual jog but less intense than an all-out sprint. Regular tempo runs can improve your endurance over time, ultimately enhancing performance on longer distances.
An effective tempo run typically spans 3 to 6 miles, at a pace approximately 5 to 10% slower than your race pace. Keep in mind that while your tempo pace represents the fastest pace you can sustain for an hour, your actual tempo run doesn't have to last an hour. Start with 20 to 40 minutes.
As the name suggests, Fartlek (Swedish for "speed play") adds freedom to your running. The goal of this workout is to keep runners comfortable on their feet, allowing them to run in any style they choose.
This method often includes alternating short bursts of fast running with slower recovery intervals during a single session, adding variety and quality to your workout. Fartlek runs can be done anywhere, anytime, making them a convenient and flexible option.
A variation of Fartlek includes adding short speed bursts during a recovery run. These sprints can last 5 to 10 seconds and are incorporated in the latter half of the run once you've warmed up sufficiently. The sprints are short enough to avoid interfering with recovery goals but add excitement and fun to your routine.
Recovery runs might seem like a waste of time, but trust us—they are an essential part of any training program. These are easy-paced runs, typically performed at about 50% of your average race pace.
Recovery runs usually account for around 10% of your total training volume. They range from 4 to 8 km, not too long, but sufficient to add a few miles to your weekly mileage.
These runs serve as active recovery, helping maintain activity levels, burn calories, and loosen up muscles without being overly demanding. The goal isn't to set a personal record or push yourself but to gently recover while staying active.
Hill repeat runs involve running uphill as fast as possible and repeating the process at least five times. This type of workout is excellent for building muscle strength and endurance.
Running uphill develops aerobic and anaerobic strength, resilience, pain tolerance, and leg power. Downhill running offers similar benefits while improving speed control and stride efficiency.
You can perform hill repeats on any incline or a treadmill with an incline function. Aim for a total distance of 3 to 5 km, running approximately 20% faster than your race pace during the uphill segments.
To make your running journey more effective, choosing the right type of run plays a crucial role. Below are some factors to consider when selecting your running style:
Based on Fitness Level and Running Experience
Based on Training Goals
Based on Weather and Terrain Conditions
To achieve the best results, choose running styles that suit your individual needs and adjust your workouts over time. This includes experimenting with and adapting to various styles like endurance runs, speed runs, hill repeats, and recovery runs. Each style provides unique benefits, contributing to your overall fitness and skill development.
In addition to training, proper nutrition and adequate rest are crucial for optimizing workout effectiveness. Providing your body with essential nutrients helps it recover quickly and prepares you for your next session. At the same time, quality sleep and rest allow muscles to regenerate and prevent injuries.
In summary, a combination of diverse training, personalized adjustments, and proper nutrition and rest is the key to achieving optimal running performance and long-term health.
Stay patient and continuously listen to your body. Every runner has their own rhythm, and with persistence, success will come.
