You want to run, but which type of running should you do? What are the differences between them and do they affect you? Come delve into this article with us, as we explain to you the difference types of running there is, and how each type suits different needs of every individual!

The 7 types of runs we will be focusing on today are recovery run, base run, long run, progression run, fartlek, tempo run and intervals! Lets jump straight into each of these runs.

Recovery runs

A recovery run is defined as a relatively short run performed at an easy pace. What is the definition of short and easy? It is when you are not taxing your body even as you run, and you can hold a conversation (not one word conversations!). Runners often think that slow and easy runs don’t benefit them because it doesn’t challenge them, but that is not true! What is the importance of recovery runs? As your body gets used to slow runs, it burns fat more efficiently! This process is known as fat adaptation effect.

Research has shown that faster runs on two hours and onwards mainly use up stored muscle glycogen from carbohydrates, but slow runs use 50% of fat for energy while the other 50% comes from glucose and protein. To put it simply, slow runs allow the body to burn fat more efficiently. Also, recovery runs can speed up the recovery of the body. It rids the muscles of lactic acid build-up, which causes muscle soreness. However, it is called recovery for a reason, because it is only ran after a hard workout. It keeps your body moving, but does not add fatigue to your already-tired body. You can do it within 24 hours after a tedious workout, such as a long run or interval sprints.

Base running is the most common type of running we do. Runners run at their natural and usual pace to build up aerobic capacity, which is the body’s ability to take in and use up oxygen to enhance the runner’s performance. A larger aerobic capacity is better for runners, as it means their body can take in more oxygen as they exercise. Base runs are not challenging, as it is just running at your usual pace. However, they are meant to be done frequently, so aerobic capacity can improve.

Long runs

Long runs are, as the name suggests, long in distance, which is why they increase endurance of the runner, both physically and mentally. Long runs are good for training endurance, as well as for gearing up towards longer distances, such as marathons. However, even if you are not running marathons, it is still helpful to run long runs, as it increases the body’s overall aerobic capacity and runners can perform better even in short-distance races, such as sprints.

How long should a long run be? Well, your longest distance run longest should be 20 to 30 percent of your overall weekly mileage. For example, if you run 10 kilometres in a week, you should run 2 to 3 kilometres for your long run. Despite this, we must caution you not to push yourself too hard and starting your routine with long runs if you are a beginner or if you are not feeling up to it. Always listen to your body!

Progression runs

This run is all about steady acceleration. It starts off at a comfortable speed, then gradually picks up speed till finishing at a fast pace. The distance and pace will depend on each individual’s training goals. What are the benefits of progression running and what is it for? Progression running is best for increasing one’s stamina and fitness. It does this by forcing runners to start their runs slowly, allowing the body to fully warm-up before they run harder. It teaches runners disciplines, because many runners are overly eager at the start of their runs and want to start fast. Many marathon runners train themselves using progression runs, because it helps them pace their runs well and trains them to maintain their increasing speed till the end of the marathon, no matter how tired their bodies may be.

Take Paul Tergat, the legendary Kenyan runner. He had a problem. He always faltered in the final miles of his marathons. He could start off strong, but he couldn’t finish off with a bang, and ended up settling for second placing. In fact, he was most well known as ‘Mr Silver Medal’! When he started training with progressive running, his stamina improved so much he held a world record at the 2003 Berlin Marathon as the first Kenyan man to win this marathon! This shows how progressive runs, when done right, can improve stamina. However, it doesn’t mean you have to be a marathon runner to practise progressive running. You can add in progressive running to switch up your running routine and make it more exciting. One thing to note is that you should always be accelerating pace without strain. If you ever find yourself straining to accelerate, or that your body hurts while doing so, it is time to take it down a notch and go easy first!

Saying this word out loud is fun, but doing it is fun too! Fartlek is the Swedish word for ‘speed play’. It involves both fast runs and slow jogs, similar to interval running. However, the difference between the two is that fartleks are more unstructured. While interval running uses distance or timing as segments, fartleks can be done based on how the body feels. If the runner is feeling tired already, he can slow down to a jog, and when he is feeling up for it again, he can increase his speed and go fast! Take note, though, that running fast does not mean sprinting, because fartlek still means completing the entire run and there is no stopping halfway. One fun way to do fartleks is to run according to landmarks. For example, you could start running till you see a school up 200 metres ahead, and decide that when you reach there, you will go slow. You slow jog till you see another landmark up ahead and when you pass it, you go on a fast run again.

Fartleks are popular because it is more flexible and less demanding than normal interval running. Also, it can be a fun activity you do with friends, as you run together to explore the surroundings and mark landmarks. Even if you are alone, it is a fun way to change your running routine or simply, to pass time! If you don’t want to run outside, you can still do fartleks, say, on a treadmill! You can set your own challenges, such as doing fast runs till you observe someone wearing pink walk by. Then, you can transition from slow jogs back to fast runs when someone wearing pink walks by you again! It is all up to you. Best part of all, fartleks can be done on any terrain.

Tempo runs are similar to fartleks, but tempo runs should be a longer and continuous run. Such runs are usually about 20 to 30 minutes in length but the pace you run at should be one that you can sustain for a full hour of running without needing a break. A tempo pace should be one where your body can clear as much lactate (a by-product of burning carbohydrates during exercise) as it produces, which means you do not feel fatigue setting in rapidly, though the body will be a little uncomfortable as you run more. To put it in simpler terms, you should be running comfortably hard. Tempo runs develop the mental tenacity and stamina needed for races and marathons. Your body will be trained to improve its lactate threshold, where it can clear lactate much faster. Hence, you can run faster for longer periods before lactic acid accumulates and causes you to feel tired.

Interval runs

Many people confuse the 3 runs together- fartleks, tempo runs and interval runs. However, they are not the same. Interval running means you are running uncomfortably hard. For a short period, you run the fastest and hardest you can, then have a short recovery period before you run intensely again. This kind of runs train your speed and fatigue resistance. If you want to run to lose weight, interval runs are a good way to do so, because it functions just like High Intensity Interval Training (HIIT) and you could burn a lot of calories from that. It increases your body’s efficiency and endurance, as compared to the normal and steady runs. In those runs, you will only be good at running at a steady pace, but you don’t get faster and burn more calories. How long you should run for and how long you should rest is all up to you, but make sure when you run hard, you are giving your utmost!

In conclusion, these are the 7 runs we have talked about in this article. Each run has different purposes and you should pick one that is suitable for your current fitness level as well as fitness goals! All the best, 42Runners!