Types of running training: how to improve pace and endurance

Alternating running training will help you improve performance, endurance and strength, and your running will be even more enjoyable. We will present you 5 running trainings .

There are several types of running training that can help you progress in the sport. Depending on your goals and your experience level, you may want to implement specialized workouts into your routine to work on different areas of your running.

Important aspects of a runner's success are:

•        running form
•        speed
•        tempo
•        endurance

Several types of training will help you take your running to a higher level in each of these areas. Here are a few different types of running workouts you can try.

Base runs

Base runs are used to:

• building your endurance
• increase in lung capacity
• to maintain a faster pace for longer periods of time
• to increase the number of kilometers driven

These hedgehog workouts are done at a relatively low intensity to lay a solid foundation for your running . They are designed to create a comfort level for a certain distance and pace to achieve a baseline level of performance.

• For a base run, run at a comfortable, steady pace—between 65 and 75% of your maximum heart rate .
• This is a run that you can easily complete regardless of how you feel, weather conditions and other factors.
• It should be around 80% of your total weekly mileage.

The better you are at these runs, the easier they will be for you. You can then increase your running pace, giving you more potential at the top end of your performance.

Step run

Step running will help you improve your form and increase your running speed.

• This workout is best done on a running track, a flat grassy area or a straight line that is 100 to 150 meters long.
• Accelerate your stride for 15 to 20 seconds, starting at a moderate pace and gradually increasing your speed for the last five seconds.
• Walk or jog back to the starting point and then repeat five to ten times.

Hill Repeats

Hill repeats is a high-intensity interval type of training . This type of training has many advantages such as:

• increased endurance
• muscle strength
• speed

How to do it:

• For this type of training, simply find a hill that is either short for an intense run or longer for an endurance run.
• You run up the hill at a faster pace and walk back at a leisurely pace or run faster there and back and repeat the process several times.
• You can change the way you perform these running workouts to suit your fitness goals and experience.

EXIsport tip:

During intensive training, you will definitely appreciate functional clothing. Functional running t-shirts with short sleeves perfectly wick away sweat and at the same time provide excellent breathability. You can combine running t-shirts with functional running shorts that allow a wide range of movement.

Fartlek

Fartlek is Swedish for "speed play" and is a popular type of interval training for runners. Fartlek exercises allow a certain freedom and enjoyment during exercise. You pick an object such as a fire hydrant, tree, or sign in the distance and quickly run to that landmark, then pick another object and either walk or run to that landmark. You repeat this process several times to achieve great speed and endurance.

Pace run

Tempo runs are workouts designed to help the runner maintain a faster pace for longer periods of time . This is done to increase your body's capacity to resist the build-up of lactic acid, making it easier for your body to keep up the pace without tiring. These are lighter intensity workouts that allow you to run at a slightly faster pace without tiring.

EXIsport tip:

Running shoes are an important part of running equipment. Choose running sneakers that support you while running and help you improve your running performance. We will advise you which are the best running shoes with arch support .

Improving your running pace and endurance requires patience and a focused approach. A combination of different types of training, a varied diet, sufficient regeneration and a positive mindset will help you achieve your running goals.

Remember that the key to success is consistency. Train regularly and gradually increase the intensity and length of your runs. Allow yourself enough time for rest and regeneration. With a little effort and persistence, you will be able to make progress and enjoy the joy of running to the fullest.

Author: Ingrida Vravcová

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