It’s Time To Take Your Running to the Next Level
Running is a great way to get fit, stay active and improve overall health. But if you want to take your running to the next level, you may be wondering which training exercises are the most effective. To help you out, we’ve compiled this informative guide that explains 5 of the best training exercises for runners.
Interval Running
A Great Way to Improve Endurance and Speed
Interval running is a great way to improve your endurance and speed, as well as to keep things interesting. The basic principle behind interval running is to alternate between high intensity and low intensity sprints. This ultimately boosts sprint speed and allows you to run for longer.
How to Do Interval Running?
Interval running involves alternating between short bursts of high intensity sprints followed by a recovery period. For example, you can run for 30 seconds at your highest speed before taking a one minute break; then repeat for an entire session of interval running.
Potential Risks
Interval running is an intense exercise. Therefore, it’s important to warm up properly before attempting a session. It’s also important to remember to take recovery days, as over-training can lead to injury.
Track Workouts
Combining Speed with Endurance
Track workouts are great for runners looking to simultaneously improve both speed and endurance. Track workouts involve running multiple lengths of a track (usually around 400 meters) at different speeds. For example, the first lap may be run quickly, while the second lap may be run at a slower pace.
How to Do Track Workouts?
Track workouts involve running multiple laps of a track. Varying the speeds of each lap allows you to achieve better endurance, as well as to build up speed. If a track is not available, you can always create an improvised track for your runs.
Potential Risks
Track workouts are a great way to improve speed and endurance. However, it’s important to remember to wear proper running equipment and to take it easy when needed. Also, don’t overexert yourself– if you’re feeling tired, take a break.
Hills Running
A Great Way to Improve Leg Strength and Speed
Hills running is a great way to improve leg strength and running speed. Hills running involves running up a hill at an accelerated speed, then jogging back down the hill. This is an excellent way to improve your leg strength and running speed.
How to Do Hills Running?
To do hills running, find a hill of moderate difficulty. Start at the bottom, sprinting up the hill as fast as you can to the top. Once at the top, jog down the hill and repeat. A typical hills running session involves doing this for about 10 minutes.
Potential Risks
Hills running is an intense exercise, and is only suitable for experienced runners. Be sure to wear proper athletic shoes and clothing, as well as stay hydrated during the session. Overexerting yourself can lead to injury.
Strength Training
A Great Way to Build Muscle and Improve Injury Prevention
Strength training is an essential component of any runner’s routine. Strength training helps to build muscle, which improves performance and can help to prevent injuries.
How to Do Strength Training?
There are a variety of strength training exercises that are beneficial for runners. This can include bodyweight exercises (e.g. push-ups, pull-ups) as well as free weights and machine weights. For best results, a combination of all three is recommended.
Potential Risks
Strength training is an intensive exercise and can lead to injury if performed incorrectly. Make sure to seek guidance from a certified fitness coach to ensure that you are performing the exercises correctly and safely.
Cross Training
A Great Way to Variety and Increase Endurance
Cross training is an essential component of any runner’s routine. Cross training involves taking part in various other physical activities, such as swimming, cycling, rowing or elliptical training. This helps to increase your running endurance and performance, whilst also maintaining variety.
How to Do Cross Training?
Cross training involves performing different activities to supplement running. This includes any aerobic activity, such as cycling, swimming, rowing and elliptical training. The duration and intensity of these activities depend on your fitness level.
Potential Risks
Cross training is only beneficial when done correctly. You should always consult a certified fitness coach to ensure that you are performing the exercises correctly and safely.
People Also Ask
What are the benefits of training for running?
The primary benefit of training for running is improved endurance and speed. It also contributes to better overall physical health and injury prevention.
How often should I train for running?
For best results, it is recommended to train at least three days per week. This will vary depending on your level of fitness and running goals.
Can I replace running with cross-training?
No. Cross training should be used to supplement running, not to replace it. Cross training can improve your running performance and endurance, but it should not replace running completely.
Are interval running and hills running the same?
No. Interval running and hills running are two different training exercises. Interval running involves alternating between high and low intensity sprints, whilst hills running involves running up and down a hill.
Is strength training necessary for runners?
Yes. Strength training is an essential component of any runner’s routine. It helps to build muscle and improve running performance, as well as to prevent injuries.
Final Words
Training for running can be a great way to improve endurance, speed and overall running performance. The best way to approach running training is to create a plan that combines a variety of exercises. This can include interval running, track workouts, hills running and strength training. Cross training can also help to supplement running, as well as add variety and improve endurance. No matter what type of training you decide to do, be sure to listen to your body and take the necessary precautions to ensure your safety. With hard work and dedication, you’ll be sure to meet any running goal you set for yourself!