The Ultimate Varieties of Run that Suit You

Are you a hardcore runner, racer, or just someone who runs to ensure that you are right on track with your daily cardio?


You want to run, but which type of running should you do? What are the differences between the various types of running and how do they affect you? Come, delve into this article with us, as we explain the different types of running, and how each type suits the different needs of every individual!


The 7 types of runs we will be focusing on today are recovery runs, base runs, long runs, progression runs, fartlek, tempo runs and intervals! Let’s jump straight into each of these runs.


1. Recovery runs

A recovery run is a relatively brief run completed at a leisurely pace. What does it mean to be short and easy? It's when you're not exerting too much physical effort while running and can carry on a conversation (not one-word discussions!).


Slow and easy runs are often misunderstood by runners as being ineffective since they do not challenge them, but this is not the case! What are the benefits of recovery runs? Slow runs help your body burn fat more efficiently as it becomes accustomed to them. The fat adaption effect is the name for this process.


Research has shown that faster runs on two hours and onwards mainly use up stored muscle glycogen from carbohydrates, but slow runs use 50% of fat for energy while the other 50% comes from glucose and protein. To put it simply, slow runs allow the body to burn fat more efficiently. Recovery runs can also help the body heal faster. It eliminates lactic acid build-up in the muscles, which causes muscle discomfort. It is, however, termed recovery for a reason: it is only run after a strenuous workout. It keeps your body moving without adding weariness to an already exhausted body. It's possible to do it within 24 hours of a strenuous activity like a long run or interval sprints.



2. Base runs

The most common sort of running we do is base running. Runners run at their normal pace to increase their aerobic capacity, which is the body's ability to take in and use oxygen to improve their performance. For runners, having a higher aerobic capacity implies their bodies can take in more oxygen while exercising. Base runs are not difficult because they consist of simply running at your normal speed. They are, however, intended to be done often in order to build aerobic capacity.


3. Long Runs

Long runs, as the name implies, are long in distance, which increases the runner's stamina both physically and emotionally. Long runs are beneficial for building endurance and preparing for longer distances, such as marathons. Even if you aren't training for a marathon, lengthy runs are beneficial because they boost the body's total aerobic capacity, allowing runners to perform better in short-distance races like sprints.


What is the ideal length of a long run? Your longest distance run should account for 20 to 30% of your weekly mileage. For example, if you run 10 kilometers per week, your long run should be 2 to 3 kilometers. Despite this, if you're a beginner or don't feel up to it, we advise against pushing yourself too hard and starting your practice with long runs. Always listen to your body!



4. Progression runs

This run is all about maintaining a steady pace. It begins off slowly and progressively increases in speed until it reaches a rapid finish. The distance and tempo will be determined by the training goals of each athlete.


What are the advantages and uses of progression running? Progression running is the most effective way to improve one's stamina and fitness. This is accomplished by requiring runners to begin their runs slowly, allowing the body to fully warm up before running faster. Because many runners are extremely enthusiastic at the outset of their runs and want to get going quickly, it teaches them discipline.


Many marathon runners employ progression runs to assist them pace their runs and prepare them to sustain their increasing speed until the finish of the marathon, regardless of how exhausted their bodies are.



Take, for example, Kenyan runner Paul Tergat. He was having a problem. In his marathons, he consistently faltered in the closing miles. He had a terrific start, but he couldn't finish well, and he had to settle for second place. In fact, he was dubbed 'Mr Silver Medal'! His stamina increased so much after he began progressive running training that he set a global record as the first Kenyan man to win the Berlin Marathon in 2003!


This demonstrates how, when done correctly, progressive runs can develop stamina. You don't have to be a marathon runner to practice progressive running, though. You can add progressive running to your jogging practice to spice it up and make it more interesting. One thing to keep in mind is that you should always be increasing your speed without straining. If you find yourself straining to accelerate or your body hurting as a result, it's time to dial it down and take it easy first!


5. Fartlek

It's great to say this word out loud, but it's much more fun to execute it! The Swedish word for 'speed play' is fartlek. It is similar to interval running in that it includes both fast and leisurely jogs. Fartleks, on the other hand, differ in that they are more unstructured. Fartleks can be done based on how the body feels, unlike interval running, which uses distance or timing as portions. If the runner is already fatigued, he can slow down to a jog, and when he feels up to it again, he can pick up the pace and go quickly! Keep in mind that running fast does not imply sprinting, as fartlek still entails finishing the entire race without stopping halfway.


One fun way to do fartleks is to run according to landmarks. For example, you could start running till you see a school up 200 metres ahead, and decide that when you reach there, you will go slow. You slow jog till you see another landmark up ahead and when you pass it, you go on a fast run again.



Fartleks are popular because they are less taxing and more versatile than traditional interval running. It can also be a fun exercise to do with friends, as you go about together exploring the area and marking landmarks. It's a fun way to vary up your running routine or simply pass the time if you're alone! If you don't want to run outside, you can do fartleks on a treadmill, for example. You can create your own challenges, such as running quickly until you see someone dressed in pink walking by. When someone wearing pink walks by you again, you can switch from leisurely jogs to rapid runs! It's entirely up to you. The best part is that fartleks can be done anywhere.


6. Tempo runs

Fartleks and tempo runs are comparable, but tempo runs should be longer and continuous. These runs are normally 20 to 30 minutes long, but the pace should be one that you can maintain for an hour without stopping. A tempo pace is one at which your body can discharge as much lactate (a by-product of burning carbs during exercise) as it creates, meaning you won't feel tired as quickly, however your body will feel a little uncomfortable as you run longer.


To put it another way, you should be able to run comfortably hard. Tempo runs help you build the mental toughness and stamina you'll need for races and marathons. Your body will be taught to raise its lactate threshold, allowing it to eliminate lactate much more quickly. As a result, you can run faster for longer periods of time before lactic acid builds up and makes you fatigued.


7. Interval runs

Fartleks, tempo runs, and interval runs are three different types of runs that many people mix up. They are not, however, the same. Interval jogging entails running at an uncomfortably high intensity. You run as fast and as hard as you can for a short period of time, then take a short break before running again. These kind of runs improve your speed and endurance. If you want to lose weight by running, interval runs are a fantastic option because they work similarly to High Intensity Interval Training (HIIT) and can help you burn a lot of calories. When compared to regular and steady running, it improves your body's efficiency and endurance.


You'll simply be good at jogging at a steady pace throughout such runs; you won't get faster or burn more calories. It's entirely up to you how long you should run and how long you should rest, but make sure that when you run hard, you're giving it your best!

Finally, these are the seven runs we discussed in this essay. Each run has a distinct function, so choose one that is appropriate for your current fitness level and fitness objectives! Best wishes!


Credit: Treadmill Reviews, Just Run Lah

Photo Credit: Unsplash


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