Run types to begin with my successful Running journey

It is crucial to understand how to start running in the most efficient way. In accordance with our goal and physical condition, we need to choose the type of run to start with our Running journey.

There are several basic types of run which we will allocate to the following three stages:

First Stage of our running journey

If we are new to Running, we must start with Base Runs for 4-12 weeks.

Base run is actually relatively short to moderate-length run undertaken at a runner’s natural pace. Individual base runs are not particularly demanding but they should be done frequently. When aggregated they lead to big improvements in aerobic capacity, endurance, and health as a whole.           

Second Stage of our running journey

When Running is becoming a habit we can continue with LSD, Tempo runs, Progression for 4-8 weeks.

LSD Run

LSD Run runs are often referred to as “long runs”. They are used as a benchmark to determine if a runner will be sufficiently prepared for a race. The point of an LSD run is to increase the endurance of a runner and with that the aerobic fitness level as well. The intensity during the run should be as steady as possible.

LSD runs increase in distance as the running program progresses. Typically, we need to complete just one LSD run per week. LSD runs can last between 45 minutes to over three hours — depending on the goal in the training program and the speed of the runner.

Tempo Run

Tempo runs are done for the purpose of increasing one’s lactate threshold (LT). From a functional standpoint, when someone runs slightly above their LT, their leg muscles will likely begin to fatigue and they will begin to get out of breath. Therefore, by raising one’s LT, an individual will be able to run at a faster pace without getting out of breath or feeling fatigue in their leg muscles as quickly.

Tempo runs are typically structured as either the whole run, or one or two blocks of time within a run. For example, a total run time might be 60 minutes, but minutes 20 to 30 and 40 to 60 are done at tempo pace — with the rest of the run done at LSD pace.

The effort level for tempo runs should be at the point where it’s hard to speak a full sentence — about a 7 RPE (Rate of perceived exertion). Tempo runs are often considered to be one of the most beneficial runs from a performance standpoint, as increasing one’s LT is an important factor in being able to run faster.

Running intensity during a tempo run should be constant and at or near one’s threshold intensity. Threshold intensity refers to a pace that one can maintain for 60 minutes and that can be considered “comfortably hard.” A runner could speak a sentence while running at threshold pace, but it would be tedious.

Based on our training plan and fitness level, one to two intensity-based workouts (often tempo runs) are typically included in our weekly program.

Progression run

To explain it simple this is a run during which you start easy, speed up as you go along and then finish fast. So the most important is to progressively increase the intensity until you are running at a very hard intensity at the end. This sort of exercise is beneficial from the perspective of mental endurance in addition to the physical advantages, such as improved aerobic conditioning.

Properly executed, a progression run can provide an excellent training stimulus with less stress than a full tempo run. Also, it is important to mention that building up from a relaxed starting pace, and as the run continues, you move closer to your intended goal speed.

These runs should be done at most once per week. In order to recover from a progression, run you should take a day off or incorporate a recovery run. The duration of a progression run depends on each individual, but a good starting time would be 20 minutes and build up in 5-0 minute increments.

Third stage of our running journey      

At this point we already know our body and can confidently practice Intervals, Fartleks, Progression and Tempo Runs for 1-3 weeks.

Intervals

Intervals Run is a type of running that alternates periods of very high intensity running periods and recovery in the form of easy run or walk. Doing interval runs helps you to increase your speed.

It is highly beneficial and results are easy to see, however you must be careful with not overdoing it with this type of speed training. The idea behind the interval is to run a shorter distance at a faster pace, jog to recover and repeat.

Each week of interval training you increase your speed and your repetitions to simulate a demanding race pace.

When are we ready to run intervals?

Although speed workouts are very effective if you aren’t ready for fast training then you are almost guaranteed an injury. Wait at least 3-6 months to even a year before start doing intervals.

Advanced runners

Those who have been running for at least 3 months to a year or longer and who have a weekly mileage of about 20-25 miles, should ease into interval training slowly and progressively.

Tip

Interval type workouts are also commonly referred to as High Intensity Intermittent Training (HIIT). Prior to starting an interval workout, we must perform some sort of warm-up (for instance, a 10-15 minute jog) to prepare the muscles and cardiovascular system for the upcoming workout.

Structures of intervals

Ascending

Interval length gets longer as the workout progresses

Example: 400 meters, 800 meters, 1,600 meters (1 minute jog in between each interval)

Descending

Interval length decreases as the workout progresses

Example: 1,600 meters, 800 meters, 400 meters (1 minute jog in between each interval)

Straight

Same interval length

Example: 400 meters, 400 meters, 400 meters (1 minute jog in between each interval)

Pyramid

Interval length increases then decreases

Example: 400 meters, 800 meters, 1,600 meters, 800 meters, 400 meters (1 minute jog in between each interval)

Fartleks – what this bizarre word mean?

Fartleks is a Swedish word that essentially means “speed play.” It’s a very unstructured way to improve your endurance by varying the speed of your runs. Basically, it involves completing one continuous run with periods of varying paces mixed in (easy, moderate, and strenuous)¹.

Traditionally, we have to do Fartleks at an LSD intensity with short sprints of speed (10-30 seconds) incorporated into the run. The purpose of Fartleks is to train both the aerobic and anaerobic energy systems, as well as to train the body to adapt to sudden changes in intensity.

Fartlek runs are different from other speed workouts. For example:

• Interval runs are short and intense bursts of running followed by periods of longer recovery or complete rest.
• Tempo runs involve running at a consistent pace (usually whatever you can go on for 60 minutes).

Typically, a fartlek training session takes about 45 minutes and may include walking, jogging, running at a moderate to fast pace, or straight-up sprinting. However, a fartlek run may also be much longer than 45 minutes for some runners. That’s the beauty of fartlek training: You can make it whatever you want or need it to be!

Fartleks can also apply to run/ walk programs. For beginner runners, walking for the majority of a workout, but incorporating several short runs is helpful in adapting the body to running.

Bottom line, Fartlek training is an unstructured form of running that has many benefits for beginners or advanced runners It is a fun and unique approach to achieve your speed, endurance, and fitness goals. Last but not least Fartlek breaks up the humdrum of any regular training program.

Finally, what’s the Best Way to start Running?

The most important aspect of your running program is that it should correlate to your fitness level. Depending on that, our program should integrate the main type of run in a different way for a beginner versus an experienced runner. To minimize the chance of injury and to properly improve during our running journey, we have to progress with workouts that include running types based on their hierarchy.

There is no one, universal method for running. Every person is unique and there are many running styles that are suitable for various body types. While some runners have longer legs, others have tighter. Others might be more flexible as well. All body specifics impact the way we run. Choosing appropriate running shoes is also very important. Each running journey is individual.

Try not to look for the ideal running form. It doesn’t exist. Instead, find the appropriate for you way to run and have a successful running journey. And don’t forget it is never too late to start Running!

Reference

1 Finney, Jaclyn, et al. “Fartlek Training with Personal Training Clients.” National Strength and Conditioning Association (NSCA), NSCA, 3 Apr. 2020, https://www.nsca.com/education/articles/ptq/fartlek-training-with-personal-training-clients/

2 https://www.youtube.com/channel/UCJVMrR290HU9pDxaP35u_cg