TYPES OF TRAINING
There are many types of running training, most of the time people will search for how to train to be faster. At the end not much action is taken. Training is not a nice feeling, sometimes even if you don’t have to mood to do it, you have to push yourself. You must always have a goal in mind, that is the most crucial part of the training. Set a goal and stick to it, most people will give up half way, that’s why they never complete the training. Determination is the key. Below are some of the types of training listed below.
Fartlek training is a training method that means ‘speed play’ and involves changing pace from walking through to sprinting at regular intervals over the course of a run. E.g.: 2min at a fast pace and then in between you recover at a slow jog or walk.
Interval training is another training method that is more formal style of fartlek training. Example, you may sprint 5 times of 100 meters. To do this, you should pace out a distance that is roughly 100m, you don’t need it to be exact, and the important thing is to work a little harder for a period of time.
Hill running is often used in training programs when you want to get your legs stronger and run faster. You may run for 30 seconds up a hill and repeat that a number of times. If there are no hill nearby, you can substitute with sprinting, or running on a beach.
Cross-Training are the day where you do other exercise instead of running such as swimming, cycling, walking, cross-country skiing or other forms of aerobic training. This helps you to keep up your fitness but reduces the strain on the muscles you use for running. This will also work your opposite muscle groups and the same muscle group in different ways.
Tempo runs will improve your running pace and endurance. Running at a constant speed of around 80% of our racing pace. If you have some gadgets, that would help as well.
Knowing Your Tempo, few methods to gauge your intensity.
- Heart Rate: 85 to 90 percent of your maximum heart rate.
- Pace Exertion: 80% (50% would be a comfortable, if 100% would be a racing pace)
- Talk Test: Should be able to say a few words, but not a conversation.
Strength Training , you can either hit the gym to lift some weights or if don’t like going to the gym. You can always do strength training with your body weight such as push-up, sit-up and etc. But if you have not lifted or body weight training before you may want to start later on after you start your running program. If you are already running, you can do your strength training on the days that you don’t run. Be sure to stretch after your training to keep your muscles loose.
Speed work can be done either using intervals or hills to builds your aerobic fitness and speed. Interval training involves running fast, but not sprinting, over a set distance or time.
Long Runs: Just go slow, you don’t need to worry about your pace. Run at a pace so you can hold a conversation as you run. Don’t be afraid to take walking breaks. Just cover the distance. These should be your longest run of the week.
Easy Run will allow your legs to recover from hard effort and prepare you for the next day of training. Take them at an easy pace and no longer than 40 minutes. You should be able to enjoy running without feeling tired.
Rest yes REST, rest is part of your training as well, you need minimum a day rest of a week of training even if you don’t feel like it. Your body needs to recover and your muscles need to recover as well. You will get stronger after a day rest. Sometimes we do feel like doing some exercise and if you really want to do something, just go for a walk or a light swim.