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Each serves its own purpose and boasts its own benefits.
on the eight types of runs.
Its going to be a very, very different answer for every person, says Ruiz.
Two running experts break down the 8 types of runs
1.
Its what you’re free to do every single time.
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A good rule to follow is to keep a pace thats slow enough you might comfortably have a conversation.
Included in those benefits?
Minimizing the risk of injury.
Long run
What it is:This is your longest run of the week.
The exact distance is going to vary depending on what youre training for, says Lawson.
Maybe someone has never run a mile before, so a long run for them would be three miles.
But maybe youre looking at a marathoner who can run 20 miles, says Ruiz.
The long run is whatever is the longest run for the specific runner.
Ruiz adds that you could also use them to create a race-like environment for rehearse for the big day.
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Its not an all-out sprint, but its harder than a pace you could hold for hours.
Some coaches suggest thinking of this as your 10K race paceyes, even if you dont run 10Ks.
The benefits:Tempo runs test your respiratory and cardiovascular systems while increasing your running boundaries.
They can help your body adapt to longer and faster runs, says Lawson.
Because this is a harder run, Lawson recommends following it up with a recovery run within 24 hours.
This throw in of training can help you get faster, and improve your form.
Then you could start increasing the duration of the intervals, Ruiz says.
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6.
However, a fartlek isnt as rigid as an interval run.
You get to run in a lot of different paces within that same run.
The benefits:Like intervals, fartleks will improve your speed.
And theyre great for beginners because you get to choose how fast you go and for how long.
Sprint for two minutes.
Race to the stop sign.
Walk for 30 seconds.
A fartlek is your playground!
Thats going to help you expend less energy when youre out running or racing.
you’re able to also set an incline on a treadmill and do repeats on that.
Lawson adds that hill repeats should also be followed with a recovery run.
What works best will vary from runner to runner.
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