Running is more than just putting one foot in front of the other; it's a versatile sport with various styles and techniques that can keep your workouts fresh, fun, and challenging. Whether you're training for your next race or simply want to improve your fitness, understanding different running styles can help you become a more well-rounded runner. Let’s dive into some popular running styles—from tempo runs to fartlek and more—and how you can incorporate them into your routine to help you improve your pace and fitness.
1)Tempo Runs: Find Your Comfortably Hard Pace
What It Is: Tempo runs, also known as threshold runs, are all about finding that "comfortably hard" pace. This pace is faster than your easy runs but not quite as intense as a race pace. You should be working hard, but still able to maintain the effort without burning out.
Why It’s Great: Tempo runs help improve your lactate threshold—the point at which lactic acid builds up in your muscles and slows you down. By training at this pace, you increase your ability to sustain faster speeds for longer periods, making it ideal for race preparation.
How to Do It: Start with a warm-up jog, then run at your tempo pace (about 80-90% of your maximum effort) for 20-40 minutes, and finish with a cool-down jog. You should feel challenged but able to maintain your pace consistently throughout.
Target speed and endurance with Interval Training
2) Fartlek Runs: Play with Speed
What It Is: Fartlek, a Swedish term meaning "speed play," is a fun, informal way to mix up your run with bursts of faster running followed by slower recovery periods. Unlike structured interval training, fartlek is unstructured and can be adjusted on the fly based on how you feel.
Why It’s Great: Fartlek runs are excellent for building speed and endurance without the pressure of sticking to strict intervals. They also keep your workouts interesting, making them perfect for days when you want a bit of variety.
How to Do It: After a warm-up, alternate between faster efforts and slower recoveries. You might sprint to a lamppost, jog to the next tree, then pick up the pace again. The intervals can be based on time, landmarks, or just your mood—it's all up to you!
3) Interval Training: Push Your Limits
What It Is: Interval training involves alternating between periods of high-intensity running and lower-intensity recovery or rest. These workouts are highly structured, with specific work and rest times, making them great for targeting speed and endurance.
Why It’s Great: Intervals are one of the best ways to increase your speed, power, and overall cardiovascular fitness. They train your body to handle the demands of running faster by pushing your limits and then allowing you to recover before pushing again.
How to Do It: A classic interval session might involve running hard for 1-2 minutes, followed by 1-2 minutes of jogging or walking to recover. Repeat this cycle 6-8 times. As you progress, you can vary the length and intensity of your intervals to keep challenging yourself.
Target speed and endurance with Interval Training
4) Long Runs: Build Your Endurance Base
What It Is: Long runs are all about building endurance and are usually done at a slower, more relaxed pace than your other runs. These runs are a staple for anyone training for a half marathon, marathon, or any endurance event.
Why It’s Great: Long runs help build your aerobic capacity, strengthen your muscles and joints, and teach your body to efficiently use energy over extended periods. They’re also fantastic for mental toughness—there’s something special about knowing you can keep going when the miles start to add up.
How to Do It: Typically done once a week, your long run should be at an easy, conversational pace. The duration or distance can vary depending on your fitness level and training goals but aim to gradually increase your mileage over time to build endurance safely.
5) Hill Repeats: Power Up Your Run
What It Is: Hill repeats involve running up a hill at a hard effort, then jogging or walking back down to recover. It’s like interval training but with the added resistance of gravity.
Why It’s Great: Hill training builds strength, power, and improves your running form by forcing you to engage your core and drive your knees. Plus, it’s a great way to add intensity without the impact of flat sprints, making it easier on your joints.
How to Do It: Find a hill with a moderate incline. After warming up, run up the hill at a hard effort (about 80-90%), then walk or jog back down to recover. Repeat 6-10 times depending on your fitness level. As you get stronger, you can increase the number of repeats or the length of the hill.
Hill Sprints are a fantastic way to build up fitness
Hill Sprints are a fantastic way to build up fitness6) Recovery Runs: Keep It Easy
What It Is: Recovery runs are short, easy-paced runs designed to help you recover from more intense workouts while still getting some movement in.
Why It’s Great: These runs promote blood flow to your muscles, helping to flush out waste products and speed up recovery. They’re also a great way to maintain consistency in your training without overdoing it.
How to Do It: Keep the pace slow and the effort light. You should be able to carry on a conversation easily, and your heart rate should stay in a low zone. Aim for 20-40 minutes, depending on your fitness level and how you’re feeling.
7) Progression Runs: Finish Strong
What It Is: Progression runs start at an easy pace and gradually increase in intensity, finishing faster than you started. They teach you to pace yourself and finish strong, which is great practice for race day.
Why It’s Great: Progression runs are excellent for building endurance, stamina, and mental toughness. They also help you learn how to manage your energy and pace yourself correctly, which is key to running success.
How to Do It: Begin your run at a comfortable, easy pace. As you go, gradually pick up the speed, finishing the last portion of your run at a tempo or even race pace. This style of run is versatile—you can vary the length and speed progression based on your goals and how you feel.
Running offers a brilliant variety of styles that can help you achieve different goals, from building speed to increasing endurance and everything in between. Incorporating these different running styles into your training not only keeps things exciting but also ensures you’re developing all aspects of your fitness. Whether you’re enjoying a relaxed recovery run, powering up hills, or playing with speed in a fartlek session, each style has something unique to offer.
At Run North West, we’re here to help you discover what works best for you and keep you motivated along the way. So lace up, mix it up, and let’s get running—there’s a whole world of styles to explore!
