dont say you dont understand these basic running methods

Do you think running is just about putting on shoes and moving your legs? Do you think running training is just about eating at 1 PM and running at 2 PM? You should know that taking running seriously can be quite 'Su'!

Just as many runners pay attention to running techniques, especially training plans, these articles usually tell you how to train more efficiently and what kind of training to do at what time. They are very professional and quite practical. But... what exactly is recovery running? And what on earth is Fartlek running?

To avoid such awkward situations, runners might want to do some homework on the types of running training before setting their training goals.

Long-distance running

Long-distance running, also known as long-distance jogging, usually involves running for a set time or distance at a moderate or slow pace. The running time is generally about 40 minutes to 2 hours, and the distance is usually controlled between 5 to 20 kilometers depending on the runner's condition. Long-distance running is the simplest and most effective method to train endurance, and it is also the most commonly used running training method by most runners.

Precautions:

1. Choose a relatively flat route;

2. Use appropriate gear to avoid excessive load;

3. Control your pace and maintain stable breathing, such as inhaling every two steps and exhaling every two steps, or inhaling every three steps and exhaling every three steps;

4. Rationally control the running volume, which is the most important aspect of long-distance running. The premise of determining the running volume is to do it within your capacity, ensuring that you can continue training the next day. Progress gradually; if your body condition has not yet reached the level, do not force yourself to achieve 5 kilometers or a certain pace. This ensures your enthusiasm for exercise and the continuity of training.

Recovery running

As the name suggests, recovery running refers to recovery training conducted after high-intensity training. This type of training allows runners to use running to help their bodies recover to the best state quickly and effectively, and it also prevents runners from losing interest in training due to overloading.

Precautions:

1. The purpose of recovery running is recovery, not improvement. The ideal state is to feel better at the end of the run than at the beginning, so runners do not need to set overly ambitious plans for themselves or treat it as a goal or competition. Maintaining a relaxed state is most important;

2. The running time does not need to be too strict or too long, generally 20 to 30 minutes is sufficient;

3. Recovery running does not need to emphasize speed, but it does not mean running slowly and heavily. Keep your steps light and relaxed, with no burden on the body.

Repetition running

Repetition running involves running a fixed distance, at a fixed time, and at a fixed pace, repeatedly between sets, with a certain rest period in between to allow the body to recover. For example, n times 800 meters of repetition running, with 2 minutes of rest each time. This training method has a clear purpose and can help runners effectively adjust the ratio of aerobic and anaerobic metabolism according to their actual conditions, making efficient use of time for recovery.

Precautions:

1. The distance for each repetition can be set to 400 meters, 800 meters, 1 kilometer, 3 kilometers, 5 kilometers, etc., generally not exceeding 60% of the runner's main running distance. The number of repetitions is unlimited and mainly depends on the runner's physical adaptation;

2. The rest period between repetitions should not be too long but should ensure the body recovers. As training levels improve, gradually shorten the rest period. Generally, rest for 5 minutes after 5 kilometers, 3 minutes after 2 to 3 kilometers, and 2 minutes after 800 meters to 1 kilometer;

3. Choose the pace according to the purpose. For anaerobic/mixed aerobic/aerobic training, choose a repetition running speed that is greater than/equal to/less than the runner's best pace.

Interval running

Interval running is similar to repetition running but requires strict control of the rest period. The next run begins before the body has fully recovered. This method, through high-load heart rate stimulation, can effectively improve the body's lactic acid tolerance and maximum oxygen uptake.

Precautions:

1. During intervals, you can walk quickly, jog slowly, or walk to rest, but do not sit down;

2. The distance for each interval run depends on the runner's main running project. Generally, marathon training involves 1 to 2 kilometers per interval, long-distance training involves 600 to 800 meters per interval, and sprint training involves 10 to 30 times 400 meters;

3. Strictly control the interval time. Start the next run before the heart rate returns to a resting level. Typically, the heart rate should be 160 to 185 beats per minute during fast running, and after the interval, when the heart rate reaches 120 to 130 beats per minute, start the next fast run.

Steady-pace running

Steady-pace running is a training method that involves running at a consistent speed. This method is used for general endurance training, where runners train according to their main running project and general pace. This process helps develop a sense of speed and improve technique. The speeds for steady-pace running include: moderate speed (30 to 33 seconds per 100 meters), slow speed (33 to 36 seconds per 100 meters), very slow speed (36 to 39 seconds per 100 meters), fast speed (27 to 30 seconds per 100 meters), and very fast speed (24 to 27 seconds per 100 meters).

Variable-pace running

Compared to steady-pace running, the key to variable-pace running is the change in speed during a run. This type of training helps runners better adapt to changes in the course, race, and opponent's speed during a competition. It is generally suitable for young runners, with training usually involving 400 meters fast + 100 meters slow; 300 meters fast + 100 meters slow; 600 meters fast + 200 meters slow.

Fartlek running

Compared to swimming or cycling, running training can indeed be quite monotonous, but Fartlek running is an exception. 'Fartlek' originally translates to 'speed play,' emphasizing the variability of terrain, topography, speed, and rhythm. Compared to simple running, it is indeed much more lively. The advantage of Fartlek running is that it can effectively improve limb flexibility and coordination in a stress-free state, adapting well to various terrain changes.

Precautions:

1. Choose different terrains, such as flat rubber tracks, winding park paths, slopes, stairs, or even wild cross-country tracks;

2. The distance for each run does not need to be the same;

3. Do not exert equal effort throughout, and do not always maintain the same running speed. Adjust the speed according to the terrain; you can also control the speed yourself, such as running fast for 20 seconds to 3 minutes, then jogging;

4. Change the recovery time.

Variable-pace running, interval running, Fartlek running, recovery running... have you distinguished between all these types of 'running'?