Understanding Different Types of Runs

Running, like any other sport, has different types depending on the distance and intensity. There are overall eight basic types that have been finalised over the years after trial-and-error and which seem to work for the runners and help achieve efficiency and an increase in their mileage. 

• Long Run – As the name suggests, these runs are longer than any other regular runs. This training helps in improving cardiovascular fitness, training the heart to power your body for longer. Unlike other runs, longer runs are gentler and help strengthen bone muscles. Long runs are key to any successful training program.
• Progression Run – This is endurance-focused training. The runner starts off easy, and gradually the efforts are increased and end with a faster segment pace. These runs are harder than base runs and are moderately challenging. This training prepares one for the race day and is fun to practice. With more practice load, make sure to cover adequate recovery runs.
• Fartlek – An effective training method to increase speed and endurance. Unlike interval training, the runner can experiment with pace and endurance and is good for beginners. For instance, one can try introducing some short periods (of time or distance) of slightly higher pace into their normal runs.

• Recovery Run – A low-intensity training run that is performed within 24 hours of a tough training run. It is to help the runners recover by promoting blood flow throughout the body and at the same time, not taxing their body. Recovery runs can help prevent the risk of developing a training injury.
• Base Run – Base run should be done at a comfortable pace or runner's normal pace for short-moderate length. It is not meant to be challenging but it yields results when done frequently. For beginners, it is recommended to do a base run for at least six weeks before moving on to other tougher runs. There are many benefits of base running like improved cardiovascular strength and endurance.
• Hill Repeats – This training includes short portions of hard running uphill which helps in fatigue resistance, pain tolerance, and increasing leg strength. It is to be done after base-building running. Your number of repeats depends on your experience and fitness level.
• Tempo Run – These are runs that are run at a comfortably hard pace for an extended period of your time and prepare one for the race day. It is also called threshold run as it aims at extending the threshold so that muscles don’t fatigue as fast.

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