Types of running explained

     So, you have decided to start running. Cool Beans. Want some advice? I assume you do since you are reading this post.

    1. Have a goal. 

    That one is fairly obvious but often overlooked when it comes to building an aerobic or more specific an aerobic plan. Pick a local race. 5K, 10K or if you're feeling ambitious a half marathon. Set the date a few months out then start your training. Running willy nilly without a goal may get you to where you want but if you weren't running anyway then is the discipline really there? However, if you have a goal, tell a few friends then that consistent reminder to train is there. That is of course that your friends will support you in such a manner to get going. Devoted people tell you what you want to hear, loyal people tell you what you want to hear. Additionally, have a time goal. I want to run a 5K in ___ or run a 10K in ___ (more on this later)

2. Plan your runs

    Have a running plan. This will keep you "into" the workout. Ever been on the way to the gym and not know what you're going to do? How was that workout? missing that little something? Same applies to running. There are five types of running you can do: Long, Slow, Distance, Pace/Tempo, Interval, HIIT and Fartlek. 

Long Slow Distance (LSD)

    Plan this type of run strategically, bring a friend, bring a chatty friend. One, since these are longer, slower runs it helps to have someone pass the time and two, these types of runs are more for distance instead of speed. Whatever goal you had in mind this is where it plays a factor. You want these runs to be longer than your race. For example: If you're doing a 5K race than plan your LSD runs to be longer than the race distance. In terms of distance, you want to be at 70% Vo2 Max or a more trackable data point: 80% of Max heart rate ((220-age)/.80). By doing these types of runs you are improving your mitochondrial energy production (Krebs cycle), greater oxidative capacity of your skeletal muscles, increased utilization of fat for fuel, and improve lactate threshold. Or in non-nerdy fitness terms: training your legs to be able to withstand the race distance.

    The downside to LSD runs is the low intensity. When you do a race, you want to run it fast, not slow. Also, it does not recruit the type of muscle fibers needed for a faster pace.

    Overall, these are good runs, and it is recommended to incorporate these at least once or twice a week.

Pace/Tempo

    These are fast runs. Like race pace runs. Whatever the time you have as a goal. Try to hit that goal in your runs. Pace/tempo runs should be at the pace that is pushing your body without slowing down. Pace/tempo runs can be accomplished two ways: steady and intermediate. Steady is running at the same pace throughout the duration of the run. Intermediate is breaking down the race into segments, then breaking down pace into those segments. Let's say I want to run a 5K with each mile at 8 min pace. I could run a mile in 8 min or faster, take a break then run another mile at that pace. Using the 5K example it could be 8 min miles in 2 min every 400 meters. I could run a 400 (or one lap) in 2 min. Take a break then run another lap in 2 min. 

    Pace/Tempo are designed to increase your lactate threshold. By increase your lactate threshold you are able to run at a faster pace for a longer duration. Additionally, you are improving your running economy (your running form). So, you are able to run more efficiently and higher intensity. In more basic terms you are training your body to sustain running at a higher intensity.

    It is recommended to use these types of runs once or twice a week.