In any well-rounded running training plan, each type of run has a purpose, whether it's building endurance, speed, or aiding in recovery. Let’s dive into these key types of runs and how they fit into your overall training cycle.
1. Easy Runs: Building Base Fitness and Preventing Burnout
There’s a reason behind the majority of your weekly runs being at an easy pace. Easy runs are done at a comfortable, conversational pace, which may vary based on your daily condition—factors like recovery, nutrition, and even where you are in your menstrual cycle can influence your pace.
Easy running is crucial for strengthening your heart, developing a solid aerobic base, and allowing your body to recover from harder training sessions, preventing injury. A good rule of thumb is to keep your heart rate under 150, though this varies by individual. A few tips to help maintain an easy run pace:
Run with a Friend: Choose someone whose pace naturally aligns with an easy run for you.
Go Watch-Free: Leave your watch at home and run a familiar loop to stay in tune with your effort.
Choose Slower Music or Podcasts: Upbeat music can make you unconsciously speed up; try slower-paced tunes or a podcast to stay mindful.
Common Mistake: Many runners push too hard on easy days, thinking they should feel slightly tired after each run. Easy days should feel comfortable and restorative.
2. Quality Sessions: Boosting Endurance and Run Economy
Quality sessions, sometimes called speed workouts or interval training, are designed to increase your endurance and run economy—how efficiently your body uses oxygen to sustain longer, faster runs. These sessions are often shorter and more intense than easy runs, involving intervals, race-pace segments, or tempo runs to build speed and stamina.
Common Mistake: Skipping quality sessions or not pushing to the prescribed effort level. These workouts are meant to be challenging, so embrace the effort and focus on gradual progress.
3. Strides: Improving Form and Speed
Strides are short, quick bursts of running that serve multiple purposes. When done before a run, they help activate muscles, elevate your heart rate, and prepare your body for a harder workout. After a run, strides can aid recovery by flushing out lactic acid and improving your speed through short, anaerobic bursts.
Common Mistake: Doing strides too intensely or skipping them altogether. Strides should be controlled, fast, but never all-out sprints.
4. Rest Days: Essential for Recovery and Progress
Rest days are just as important as your active training days. Taking time to rest allows your muscles and joints to recover, helping you perform better in your next session. Although it might feel challenging to rest, remember that non-running activities can also strain your body, so these days are crucial for injury prevention and long-term progress.
Common Mistake: Many runners feel guilty about taking rest days and push through, increasing their risk of injury. Recognize that recovery is a crucial part of improvement.
5. Interval Workouts: Building Speed and Stamina
Interval workouts are structured sessions involving repeated efforts at a set pace, typically followed by rest or active recovery periods. These workouts are crucial for improving speed, stamina, and run economy, allowing your body to handle faster paces more efficiently over time. Each interval is designed with a specific purpose, often targeting a race pace or challenging effort level, but it’s essential to stick to the prescribed pace—even if you feel capable of going faster.
Common Mistake: Many runners are tempted to push themselves faster during intervals, thinking it will yield quicker improvements. However, each interval pace is carefully calculated to build speed gradually and sustainably. Going too fast can lead to fatigue, compromise form, and even hinder progress. We work closely with our athletes to ensure they understand the purpose behind each workout and focus on hitting the target paces for the best long-term results.
Ready to Take Your Running to the Next Level?
Understanding the purpose behind each type of run is key to effective training. At Strides for Strength, we create personalized training plans that incorporate all these run types, designed to help you reach your goals efficiently and safely. Whether you’re just starting out or aiming for a new PR, our coaches provide the guidance, accountability, and support you need to achieve your best.
Want to learn more? Sign up for a free consultation today and discover how our customized approach can transform your running journey!
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