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Running is a fantastic form of exercise that’s both physically and mentally rewarding. When the weather warms up, it’s even more enjoyable. While running brings many benefits, it can sometimes feel repetitive. To keep things fresh and exciting, here are three different types of running workouts to try:
What it is: Tempo runs are done at a pace that is comfortably hard. You should be able to maintain a conversation, but it should feel challenging enough that you can’t easily chat for long periods. This type of run is perfect for building endurance.
Why it works: Tempo runs improve your lactate threshold, which means you can run longer distances without tiring out. It’s great for longer runs, allowing you to maintain a strong pace without burning out.
How to do it:
Actionable Tip: Start with shorter tempo runs and gradually increase the time as you build endurance. For beginners, aim for 10 minutes at tempo pace and build up over time.
What it is: Interval running involves alternating between short bursts of sprints and recovery periods of walking or light jogging. This helps build speed and power.
Why it works: By sprinting in short intervals, you boost your speed and cardiovascular fitness. The rest periods allow you to recover, so you can sprint hard during each interval.
How to do it:
Actionable Tip: Start with shorter sprints (30 seconds) and focus on maintaining a strong sprint. Gradually increase the number of intervals or the sprint duration as you get fitter.
What it is: Fartlek runs combine periods of fast running with slower recovery jogs. It’s a fun and flexible workout, where you can decide when to speed up and when to slow down.
Why it works: Fartlek training improves both speed and endurance by varying your pace throughout the run. It’s also great for keeping your mind engaged since it’s less structured than interval training.
How to do it:
Actionable Tip: If you’re new to fartleks, start with shorter bursts of fast running (30 seconds to 1 minute) and gradually increase the duration as you get comfortable.
No matter which running workout you choose, always remember to:
Incorporating these different styles of running into your training will help keep your workouts exciting, challenge your body in new ways, and improve your overall fitness. Try mixing them up in your next session!
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