Types of Running Based on your Fitness Level
- Stefan Uifalean
- Sep 30, 2018
- 6 min read
There are so many types of running that you probably didn't even try half of them. Have you ever heard of tempo run? Some of you may have heard of it, but I bet my gym membership most of you are clueless.
Well, since you are on this page, I am going to teach you about the multiple ways you can run based on your fitness level and how to decide what of them you want to incorporate in your workout.
Beginner
Difficulty 1 - 3
Walking - Difficulty 1
This is the most basic way to move. Yes, it is not a type of running, but I had to include it. The difference between walking and running can be done in 2 ways. The first one is that running begins when the there is a moment in which none of your feet make contact with the ground. The second one is speed. Walking is until you reach about 8 km/h(5 miles/h).
Walking won't help you burn a lot of calories, but it will not tire you as much any other on this list. It requires little effort and our bodies are used to it, because we do it everyday. You can even walk to work( if you live close enough) and get a decent early workout.
The average person burns 1 calorie for every 20 steps walked. That makes for around 200 kcal/h. If you want to spice things up you can go for hikes which will be more entertaining and burn way more calories
Jogging - Difficulty 3
Most of you know what jogging is. It is running at a steady, gentle pace. Technically, it is not a form of running, but one of walking. Jogging is when you ran at a speed between 8 km/h(5 miles/h) and 9.5 km/h (6 miles/hour). People may not know it but running only start after the 9.5 km/h (6 miles/hour) margin.
Jogging is a great way to cool down after a hard day in the gym or running at a higher pace, but it can also be done as a solo workout if done for a longer distance. It will improve your heart rate and endurance while not being to difficult to do for someone just starting out. It burns around 400 kcal/h
If you want to go out for a jog, just run at a pace between 8 km/h and 9 km/h (5- 6 miles/h) for 30-50 minutes. If you still fell rested after, you can try intervals.
Recovery Run - Difficulty 2
Even though the recover run and jogging may seem very similar, the difference between them is the length and use. The recovery run is used as a follow-up to a high intensity run done the previous day. The length of a recovery run is shorter compared to a jogging session.
There are a lots of myths regarding what recovery runs do for you like increasing blood flow in to the legs. But, they are only myths. The real benefits of recovery runs are letting you discover the balance between how much you should run and how often. But they only work if you run at least 4 times per week, otherwise you won't have from what to recover.
A good way to utilize the recovery run is to have one day of high intensity run followed by a recovery run and a day off. Doing that every 3 days will improve your running capabilities very fast.
Average Gym Goer
Difficulty 4 - 8
Base Run - Difficulty 4
Base running is pretty similar to jogging, but there is one major difference. Base running is counted as running, so it exceeds 9 km/h(6 miles/h).
The base run is the most common type of running, because it requires the runner to run at a natural pace for a medium amount of time(30-60 minutes). It requires quite a bit of effort, but it can be easily completed by the average gym goer.
This burns on average 600 kcal/h and it can be a great way to do cardio for weight loss.
Progression Runs- Difficulty 6
Progression runs are what I like to call "the ramp". Why? Well, because it is like a ramp. You start at your natural pace then slowly accelerate over the course of your run. The best thing is that most of the time you don't feel the increase in speed as it happens slowly and by the time the speed increases again, you are comfortable with how fast you are running.
Progression runs greatly improve stamina and endurance as it requires you to always push harder and harder.
This is actually how people run marathons. They start at a slower speed and after 20 miles or more, they start running at a higher pace.
Progression runs are intended for longer distances, but they can also be done for short ones without having he same benefits.
Hill Repeats - Difficulty 8
Hill repeats are short segments of running uphill at different speeds. The best things about hills repeat is that it trains your legs extremely well. It places the same demand on you legs as any weighted exercise does, so it gives you a two in one.
The average speed is around 8 km/h to 9 km/h, but it can range widely depending on physical condition and natural pace. The best way to do this is on a treadmill, as it gives you freedom to choose the incline, but it can be also be done outdoors.
It burns around 800 kcal/h running 9 km/h(6 miles/h) at an inclination of 6%, but it is very hard to keep this pace at that inclination as your legs muscle will tire out.
Intervals - Difficulty 7
If you would ask me what kind of running is the most important, I would say intervals. Also called high intensity interval training, they consist of fast running, almost like a sprint for around 1 minute followed up by regular walking for 1 -3 minutes. Repeat this at least 5 times and you have an interval workout.
There are a lot of benefits to interval training like a better heartrate, increased endurance and way more fun. But the real benefit of intervals, if done correctly is the afterburn effect.
The afterburn effect is when, after a workout, your body needs time to recover, reestablishing its oxygen, creatine and ATP storage. That burns extra calories for the next 5 - 72 hours, so it can really come into aid when trying to lose weight.
Overall, I recommend that everyone includes this in their workout even if not done regularly.
Athlete
Difficulty 9 - 10
Fartlek - Difficulty 9
Even though the name may sound funny, there is no fun when doing this, only fatigue. Fartlek combines intervals with base run. That may not sound very exhausting, but just try doing intervals then running without having time to rest.
Yes, fartlek can be easy if done with slow speeds, but for me that is not true fartlek. For me, true fartlek means going all in on the intervals then somehow managing to regain your breath while running at natural pace.
I do not recommend fartlek done at a slow speed(like for beginners) as it has no clear benefits. The only way I see it being useful if it is done at a high speed.
Tempo Run - Difficulty 9
Tempo run is running at the highest speed you can hold(lactate threshold) for 1 hour. The lactate threshold point is the exercise intensity at which the lactate production exceeds at a rate which it cannot be broken down. That leads to nausea, rapid breathing and many others unpleasant side effects.
Now, you can see why tempo runs are so hard. Not only you have to run at a fast pace for a long amount of time, but you have to make sure that the pace you have does not exceed that threshold. This is very hard to do for most people, that is why I only recommend this to athletes.
Tempo runs are used for marathons, so if you are thinking of running one you should try tempo running, otherwise this may be to hard for you.
How to Find the Right Type of Run for You
Ok, so you read all the blog and now you know all the ways you can run. But which to choose?
Well, to decide that, first you have to be honest with yourself. At what fitness level are you? Beginner, average or athlete. Making this decision will restrict you to fewer choices, giving you an easier time to choose. If you are not yet sure which of them is best for you, give them a try and see what you liked the most.
But don't plateau. Don't choose a workout and do it for the next 1 year. That will only make you hit a plateau. Always change your workout, even if it means changing the speed by a bit. The biggest mistake you can do is set your expectations too low and hit them!
Another big improvement you can make is investing in some good running shoes. It makes a world of a difference. The ones that I like the most are the the Brooks Adrenaline GTS 18. They were named by Business Insider the "Go to Running Shoes". If you want to check them out on Amazon, I left a link here.
Until next time, live healthy, stay healthy!
Comments