6 Types of Running and How to Prepare for a Run

Running is a form of aerobic fitness that increases your heart rate and with consistency can improve your cardiovascular health and aerobic capacity. When you’re running, your body is moving forward at a speed faster than walking—you can be jogging, which starts at an easy pace that can be good for a long-distance runner, or you can try sprinting, which is a way to cover short distances very fast.

Running works your glutes, hamstrings, hip flexors, and other muscle groups. Some runners benefit from complementing their running program with high-intensity interval workouts or other forms of cross-training.

There are different types of running workouts. Some focus on building speed, strength, endurance, or mental toughness. Types of runs include:

1. 1. Base runs: A base run involves running at your natural pace for a short or moderate period of time. The goal is not to push or challenge yourself heavily but to establish a routine to improve your endurance.
2. 2. Fartlek runs: Fartlek (a Swedish term for “speed play”) runs are a version of interval training involving a long-distance goal. Run at a fast pace for part of the run but intersperse slower speeds for short amounts of time. A fartlek run can be a good combination of high-intensity and long-distance training.
3. 3. Interval runs: Some marathoners choose to incorporate speed workouts, called intervals, into their training sessions to increase their aerobic capacity (the body’s ability to use oxygen efficiently). This training method involves alternating between running at a faster pace than usual for a short distance and jogging at a recovery pace.
4. 4. Long runs: Marathon and half marathon training plans incorporate long runs to acclimate your body to exertion over increasingly longer periods of time. Usually, marathon runners in training execute a long run on a weekly basis—or every seven to 10 days—to extend their weekly mileage by a mile or two each time. You should execute these long runs, typically considered easy runs, at a slower pace than your goal pace or other training runs to help you build confidence and adjust your body to longer distances.
5. 5. Recovery runs: These are easy runs at a shorter distance or slower pace than usual. If you are gradually increasing your distance each week, you might plan to taper your speed or overall mileage every fourth week, or in the two to three weeks leading up to a long-distance race or goal. Similar to the concept behind taking rest days (days on which you do not train to give your body the chance for recovery), lowering the difficulty of your runs can help your body be capable of peak performance on race day.
6. 6. Tempo runs: Longer than interval distances but shorter than long runs, tempo runs are generally up to 10 miles long and executed at a challenging but sustainable running pace that will closely align with your projected race pace. These types of runs can help adjust your brain and body to the challenges of running at a high level of exertion.
7. 7. Track workouts: Running tracks have a different surface than concrete, which gives your legs more rebound. Some runners like to perform speed intervals on track surfaces, finding that the springier surface and circular shape work well for repetitive speed drills.

If you want to integrate running into your training plan, you should have proper running form—having the right running technique minimizes your risk of injury from an improper movement, such as overstriding. To run with good technique, it can be a good idea to work with a running coach, who can analyze your gait for you.

Good running technique includes bending your arms so that your forearm is at a 90-degree angle to your bicep. While you’re running, make sure to incorporate some arm swing into your form. The way your foot strikes the ground is also important because if it impacts at an awkward angle, you could develop pain issues. Your feet should land softly—ideally, with the midfoot making contact with the ground first. Then you want to roll through the step as you push away from the ground to maintain good form.

If you want to become a better runner and achieve a high fitness level, you should consider preparing properly before you start a workout to get the most out of each one. Here are some tips for your preparation:

1. 1. Sleep well. Getting enough sleep before your run—especially a long run—is important so that you’re rested and energized. If you’re too fatigued at the start of your run, it could lead to poor form or missteps (tripping), which could be detrimental to your health.
2. 2. Hydrate. You can expect to sweat over the course of your run, so you should hydrate before you exercise. Drink eight to sixteen ounces of water one to three hours before your run so that your body can absorb it prior to exercise. And consider taking water with you or planning a route that will pass by drinking fountains.
3. 3. Eat. Your body will need energy for your run, so consider eating a sandwich, bagel, or other carbs for fuel two to three hours prior to your run. Take note of which foods sit well or don’t sit well on your stomach as you perform exercise so you can determine a meal that works best for you.
4. 4. Wear the right gear. You don’t want to feel encumbered while you run or have clothing bunching in the wrong way. Pick something that breathes well, like cotton, for your outerwear, knowing that your body temperature will go up ten to fifteen degrees as you run. You may find it wise to invest in a quality pair of running shoes that fit you well since if they fit poorly it could lead to pain or injuries. Consult a running coach or a professional at a running goods store about the shoes and gear that will be right for your needs.
5. 5. Warm up properly. Training plans for runners always include a warm-up period. Before you run, try jogging lightly, without pushing yourself, for ten minutes. Then stop to stretch your hamstrings, quads, and each calf, gently for thirty seconds on each side. Then jog again and increase your pace if it feels safe to you to do so, beginning your hard workout in earnest.

To close your run, remember to cool down properly. Transition to a fast walking speed, then to a regular walk for three to five minutes. If you like, repeat your stretching routine as well to assist with recovery.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

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