Different types of running, long distance running, long and short races

Different types of running

If you want to train yourself to become a better runner, the best way to do that is, of course, running. 

But it is also important to diversify the types of training being practiced. A variety of running exercises help strengthen the cardiovascular system and muscles, as well as increase endurance, efficiency, and aerobic capacity.

 It is equally important to vary the intensity of your run , alternating between the velocity and recovery phases. Runners of all skill levels practice these eight core exercises.

Basic Operation

In basic running, run at your natural pace to increase aerobic capacity. Since they are not very demanding, basic operations can often be performed. 

The length is usually relatively short and moderate, and performed at a runner's natural pace.

 This type of running is very helpful in stimulating significant improvements in aerobic capacity, stamina, and running economy. 

With basic runs, as well as with other types, it is essential to have a training plan. 

This is especially true of density. This is necessary to develop a solid foundation upon which extensive training can be built and the expected performance in competitions can be developed. Especially for beginners, this is crucial.

Long haul race

Interval runs consist of repetitive high-intensity segments interspersed with equal or slightly longer recovery times, usually slow runs or permanent recovery. 

This type of running allows the runner to run faster in one exercise than he can with one continuous and fast effort until exhaustion . 

You can do interval running in many different ways, as long as you maintain the basic principle of alternating high-intensity work with recovery.

 As a general rule of thumb, if you've reached the middle of your recovery period and feel able to run again , you probably didn't push yourself hard enough in the previous period. Unsurprisingly, interval running is one of the most popular training methods - all,

Running recovery after running

A recovery run is defined as a relatively short, easy-to-perform run that is performed within 24 hours of an intense session, usually an interval or prolonged exercise. In general, recovery sessions are the simplest training days of the week, other than rest days. 

These easy exercises can help eliminate lactic acid buildup, relieve muscle soreness, and speed up recovery. For starters, recovery sessions can increase resistance to fatigue.

 However, there is no scientific evidence to show that rebounds can improve recovery. But in general, easy, slow motion helps relax your legs and make them less stiff.

long stroke

In general, the long run is a basic run of longer duration, which leaves the runner moderately fatigued. 

The function of the long stroke is to increase the raw power. Obviously, the distance or duration required to achieve this effect depends on the current level of resistance. 

While distance is important, it is the speed at which you travel that affects the level of training stress you experience.

 By alternating between long-term rhythms and intensity, different energy systems are stimulated, thus creating a more powerful workout. The best known long-term example is the marathon  covering a distance of 42 km.

progressive stroke

Progressive running is a run that begins at a runner's natural pace, and ends at a faster pace. 

These cycles are generally moderately challenging, more difficult than basic runs but easier than most threshold and interval runs.

 Since this is a medium effort exercise, the recovery time is shorter than with more intense sessions. It's great if you're looking for something more challenging than basic running , but it's not nearly as powerful as the different types of runs.

Fartlek

The word "fartlek" is a Swedish term meaning "game of speed". It is a training method that combines continuous training (resistance) and interval training (speed).

 Running a fartlek involves changing the pace during training, thus alternating between fast sections and slow runs. 

Unlike traditional interval training, which is based on specific time segments, fartlek running is loosely structured. 

The periods of running and resting can depend on how your body feels. With fartlek training, you can experience speed and endurance and experience speed changes. 

It is preferred by many runners, especially beginners, because it is more flexible and less demanding than traditional interval training.

recurs in the hills

Repetitions downhill (or uphill) are short segments of a hard run uphill. It increases aerobic strength, endurance to extreme stress, pain tolerance and the specific strength of running . The ideal height for performing repetitions in hills, has a steady and moderate slope of 4-6%.

 Although hills all have different lengths and inclines, the basic concept of repeating a hill is usually the same: you have to run fast uphill and then recover by jogging or walking downhill.

 The distance is usually shorter than the basic sprint, but a fast-intensity sprint, as well as a steep incline, will make it more challenging. 

By incorporating hill repetitions into the exercise,

timed race

Runtime intervals, or thresholds, are used to increase the speed you can sustain over a long period of time and to increase the time you can maintain that relatively fast pace. 

A timed race gets the body used to properly using oxygen, which improves energy metabolism.

 How? Raise the anaerobic threshold. Now unscientific words: the point at which the body struggles to maintain a certain rhythm. 

During the run, lactic acid and hydrogen ions, which are metabolic byproducts, are released into the muscles, releasing acid that exhausts them. 

The more trained you are, the further you can push the threshold, because the muscles learn to metabolize ions better and you can run more easily.

 The benefits of using runtime intervals are numerous. In particular, running at a fast, challenging pace for an extended period of time increases endurance and trains your cardiovascular and muscular systems to better manage fast steps in longer sprints.