Types of Running Workouts, Difference Between Interval, Sprint, Interval, Fartlek, and Active Recovery on the track? How to recover faster in the ground.
Here I will talk about different types of running workouts and types of running conditions and decondition techniques, continuous exercise routine, etc.
Most people think of exercise as being either aerobic or anaerobic. However, in most types of exercise, a blend of both aerobic and anaerobic exercise is involved.
For example, during a 1500 m run, energy is provided by anaerobic metabolism at the beginning and the end of the run whereas aerobic metabolism supports the middle or the steady-state part of the run.
Different Types of Running Workouts:
Aerobic and anaerobic capacity can be improved by using appropriate physical training techniques. The contribution of the three energy systems to the various training methods is shown in Table 1-3.
The various physical training techniques are presented below and can be used for enhancing performance during various physical activities.
Interval Training
Exercise bouts are alternated with rest or relief periods. Relief periods usually involve mild to light exercise. Generally, in swimming, no exercise is performed during the relief periods.
The duration, intensity, and number (repetitions) of exercise bouts and the length and type of relief intervals are chosen to suit specific exercise performance requirements.
Interval training allows you to exercise at a higher intensity than you could if you were exercising continuously. This type of training helps to develop the muscle ATP-PC energy system. Both aerobic and anaerobic metabolism can be improved by interval training.
Sprint Training
Sprint training helps develop speed and increase muscle strength. Individuals are required to sprint repeatedly at maximum speed while allowing for complete recovery between sprints.
In general, 6 seconds are needed to go from a stationary position to maximum speed. For a runner, this would mean running 55 to 60 meters to reach that maximum speed.
Interval Sprints
These types of running workouts involve alternately sprinting for 45 to 50 meters and jogging for 55 to 60 meters while covering a distance of about 3 miles. Interval sprinting helps to develop aerobic capacity.
Acceleration Sprints
Acceleration sprint training develops speed and strength. Running speed is gradually increased from jogging to striding to sprinting, followed by a recovery walk.
This sequence is repeated. Intervals may range from 50 to 100 meters each. For example, 50 meters jogging, 50 meters striding, 50 meters sprinting, and 50 meters walking.
Fartlek or Speed Play
The work Fartlek means “speed play” in Swedish. It involves running at fast and slow speeds on both level and hilly courses. Unlike interval training, the fartlek form of training does not involve specific exercise and rest periods; you do it as desired.
For example, you may say to your buddy “I’ll race you to the next stop sign”, and you would both run as fast as you can to that point.
Read & download: 8 Week Beginners 1 Mile Training Plan PDF (Free Download)
You may run at a slower pace for a few minutes and then run fast again for as long as you want. In other words, it is a speed workout without structure. As such, it is well suited to general conditioning and provides variety to workouts.
Continuous Exercise Training
These types of running workouts are needed to build endurance for activities such as distance running and open ocean swimming.
Exercise is performed with distance in mind and maybe done at a slow or a fast pace. The aerobic system is the main energy source for this type of activity.
Specific training requirements for endurance training in running and swimming will be discussed later.
Repetition Running
This method is similar to interval training, but unlike interval training, the intervals' length is longer and usually ranges from 0.5 to 2.0 miles.
Recovery between intervals lasts until the heart rate is under 120 beats per minute, or within 60% of your estimated Max HR.
Read more: How to prevent running injuries
Conditioning and Deconditioning
Conditioning and deconditioning, also known as training and detraining, are responsible for gains and losses, respectively, in fitness levels.
Whereas conditioning is a gradual process and may take six or more weeks to see specific effects, deconditioning occurs relatively quickly. Some of the various metabolic and cardiorespiratory effects of conditioning are levels of ATP, CP, glycogen, etc.
After performing all these types of running workouts (deconditioning), the effects of deconditioning will be noticed within one to four weeks.
Deconditioning reverses the positive metabolic, cardiac, respiratory, and muscle enzyme effects that result from conditioning. Some major effects of deconditioning include:
- The decrease in maximal aerobic capacity - Heart rate for a given exercise workload is higher and the amount of blood pumped by the heart with each beat is reduced
- The more rapid build-up of lactic acid during exercise leads to earlier fatigue.
- Reduction in levels of key muscle enzymes that regulate the muscle’s ability to generate energy from various sources.
- Reduced ability to store glycogen in muscle between workouts.
- Reduced breathing volume will decrease the amount of oxygen being taken to the exercising muscle.
- Decreased endurance capacity - time to fatigue is shortened.
- Decreased ability to dissipate body heat during exercise: the ability to exercise in adverse environments, such as in the heat, is reduced due to all factors mentioned above.
Benefits:
Retraining is necessary to reverse the performance reducing the effects of deconditioning. However, deconditioning can be prevented or minimized by maintaining usual exercise intensity during endurance and strength workouts, when the number or length of workouts is decreased.
Aerobic capacity and decreased lactic acid accumulation during exercise can be maintained by training at least two to three times per week at your usual training intensity.
Strength gains can be maintained by including one to two strength training workout sessions per week. These types of running workouts are very important to maintain a runner's shape.
Specific training methods for maintaining fitness under deployed conditions and while overcoming an injury will be discussed in the next article.
Now go to the recovery section. Recovery is the key point of a runner. It shows how much stamina you have on the ground. But how to recover faster and what is active recovery?
What Is Active Recovery
After knowing the types of running see how to recover yourself faster on the ground. This type of recovery means that you continue to exercise at a low to moderate (30% to 50% of your maximal heart rate) intensity for several minutes after your regular workout.
For example, walk for 5 to 10 minutes after completing a run. The benefits of active recovery.
My Tips:
I write this article, not for professional runners, this is for beginners, intermediate or semi-professional runners. Or if you are a knowledge seeker you can also read this article.
So guys if you are a beginner runner, I am quite sure you face many injury problems. It's because you do not maintain your muscles properly.
After every run, your tired muscles need a massage. But 99% of them can't do this. Apart from that those few who are doing this, out of the 60% are applying the wrong technique. Just imagine guys, and I also do the same in the early days of my career.
That's why I write an eBook, Secrets of Sports Massage. I highly recommend you please read the eBook to know the proper techniques of massage and recovery.
Secrets of Sports Massage: Download Now
In Bottom Line:
Types of Running Workouts, hope you got lots of information from this article. To summarise it we got to understand different types of running workouts.
Difference between aerobic and anaerobic workouts. Most people think of exercise as being either aerobic or anaerobic. However, in most types of exercise, a blend of both aerobic and anaerobic exercise is involved.
Interval training allows you to exercise at a higher intensity than you could if you were exercising continuously.
Sprint training helps develop speed and increase muscle strength. The Fartlek involves running at fast and slow speeds on both level and hilly courses.
Apart from that recovery is very important. Must include active recovery seasons in your training schedule.
So guys if you like the article please share it with your friends. Besides this, if you have any doubts regarding this article just place a comment below or give your feedback.
Related articles:
0 Comments
Please Do Not Spam