If you want to stay in shape or train for a specific event, changing up how you run and the distances you cover each time you go out will keep things interesting and help you get in better shape overall (both aerobic and anaerobic), improve your endurance, and improve your performance. But that’s not hard to say. Finding the right balance of short and long runs and when to do them so they fit in with everything else you have to do is the hardest part. But we’re here to help. stay in shape specific event changing right balance short
First, let’s talk about what we mean by “short” and “long” runs, since these words can mean very different things to different people. A short run for Damian Hall or Jasmin Paris is a 30-mile bimble across the Brecon Beacons or a pootle over the Peaks. But for most of us, those words mean something else entirely. what we mean very different things most of us
In this article, we’ll use the word “long run” to mean any outing that lasts an hour or more and is done slowly, no matter how far it goes. We’ll call activities that move quickly, like interval and tempo work, “short runs.” Both types of running are good for you in the long run. word long run lasts an hour types of running
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What would make me want to run for a long time?
Longer runs, where you keep a steady pace and cadence for a long time, are great for building muscle strength, improving your breathing patterns (which raises your aerobic capacity and VO2 max score), and boosting your mental and physical endurance. keep a steady building muscle strength mental and physical
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Running makes your heart and lungs work better, teaches your body how to store and use glycogen better, and makes your muscles and bones stronger. When you take rest days, your muscle cells make more mitochondria and capillaries the longer you work out. heart and lungs store and use muscles and bones
You need to put in some long miles during training to get your mind and body ready for the challenge of running for many hours. This is true whether you want to run a half, a marathon, or an ultra. You also need to know how much food and water your body needs during these kinds of challenges and plan how to give it to them well before the race. put in some mind and body food and water
Why would I want to do the short, quick things?
Adding some speedwork to your weekly training can be very good for your running fitness and overall health, even if you don’t want to stand on a podium or put cutlery on your mantle. First of all, speed-based sessions are shorter and easier to fit into your work and home life. But if you want to get better at running, even if it’s just by a few seconds off your parkrun PB, you’ll have to run outside of your comfort zone at some point. That means you need to go faster. adding some speedwork weekly training can outside of your
It might help to explain what “speedwork” means if this sounds interesting but a little scary. Some of the techniques, like moving your arms more, can be used in both, but it’s not the same as full-on sprinting. The word basically means any kind of running where you try to go faster than you normally would on long runs. This could mean anything from track repeats and strides to fartleks and tempo runs on surfaces that aren’t too hard. explain what speedwork any kind of track repeats and
Running shorter distances at a faster pace teaches your body how to use the anaerobic energy stored in your muscles better and trains your system to work more dynamically. This will help you run faster for longer. “It recruits and develops fast-twitch muscle fibres, builds muscle, raises heart rate, and burns more calories,” says Elizabeth Corkum, a running coach. running shorter distances anaerobic energy stored raises heart rate
Tempo runs, where you try to run just below your all-out goal race pace and close to your lactate threshold, are great for building stamina and mental strength so you can keep going even when your legs are begging you to stop. tempo runs where goal race pace building stamina and
What do I do with the mix?
A common way to add short and long runs to your weekly training is to use the 80/20 method. It says that 80% of your exercise should be done at a slower, more relaxed long-run pace, and the other 20% should be done at a faster, more intense fast-run pace. This method is popular because it works very well, lowers the risk of injury or burnout, and has been used by world-class runners like Eliud Kipchoge and Paula Radcliffe to get ready for races. common way to weekly training is risk of injury
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Amateurs can really benefit from joining a good running club to help them deal with this split. Larger clubs often have different sessions on different days of the week. These sessions mix longer runs with exercises like splits and interval training, and they even throw in a beep test every now and then to keep everyone on their toes. Experienced run leaders will tell you what to do for each exercise, but if you’re doing your own thing, remember that warming up is very important before you do any speedwork. benefit from joining good running club warming up is
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