TYPES OF RUNS
TYPES OF RUNS
Rajnish Goswami
- RECOVERY RUN
A recovery run is a short run performed at an easy pace.These runs add a liitle mileage to runners training wihout taking away the performance from the harder runs and more important workout before and after these runs.These runs are best done after a hard run or a hard workout such as a interval run. Do your recovery runs as slowly as necessary to feel relatively comfortable despite fatigue.
- LONG RUN
A long run a base run that lleaves you modeartely tired. THe function of such a run is to improve endurance . The distance of these runs depends on the type of runner ; well trained runners requiring a longer distances than the amateurs. As a rule of thumb these runs should be long enough to increase levels of confidence that the endurance will not be a hindrance in the races.
- PROGRESSIVE RUNS
A progressive run begins at a natural pace and ends with a faster pace at anywhere between a marathon to a 10k pace .These runs are challenging – harder than base runs but easier than runs at a threshold pace and interval pace . THe recovery from these runs is faster than the intense ones.
- HILL REPEATS
These are repeated segments of hard hill runs They increase the aerobic capacity, high intense fatigueresistance , pain tolerance and strength. The ideal hill on which to run these splits should be gradual inclined hill . These runs are typically done after the base building period when it is safe to increase intensity.
- FARTLEK
A fartlek is is a base run that mixes in intervals of varying duration or distance. Its a good way to begin the process of developing efficiency and fatigue resistance at faster speeds in the early phases of training or to get a moderate dose of fast running later in the training cycle. They also serve as a less structured alternative to a traditional interval session as a track session.
- INTERVALS
these consist of repeated shorter segments of fast running separated by slow jogging or standing recoveries. This format enables a runner to pack more fast running into a single workout than he could with a single prolonged fast effort.
The main thing is to try mix these and see what suits you best and also make it fun.
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Rajnish Goswami, obese till 2015, successfully completed multiple Marathons and Ironman half distance and full distance races. He is a fitness enthusiast and an avid reader of sports science