The 8 Basic Types Of Runs

Running is one of the best ways to keep fit. Not only is it free if you’re using your natural surroundings, but its health benefits are phenomenal.

It burns a huge amount of calories, it builds strong muscles and stronger bones, hugely increases your cardiovascular fitness, promotes positive mental health and is a great weight management workout.

But there are 8 different types of basic run – all of which are greatly beneficial to you, particularly if you’re a serious athlete.

So, let’s run through it. What are the 8 basic types of runs?

The Recovery Run

A recovery run is normally a slower paced, less intense type of run that serves as a go-between of an intense workout and the next one. It should be taken lightly but keeps the physical fitness up so you don’t lose any progress from your training.

A recovery run is also often performed directly after heavy training such as field sports, to allow the muscles to slowly recover. It’s often known as a warm down and serves as a way to reduce the risk of stiffness and cramp the next day.

The Base Run

A base run is normally a run that lengths between short and medium distances. It’s normally performed at the runners comfortable pace.

It should be done often to improve and maintain your aerobic fitness and capacity – the best way to do this is to not take it too intensely.

The Long Run

In essence, a long run is an elongated version of the base run. The function of a long run is to challenge your cardiovascular and aerobic endurance and get you training for a 5k, 10k or marathon.

You can challenge yourself with times, lengths etc. You can even go head to head digitally or physically with a friend or family member.

The Progression Run

The progression run is a type of run that requires the runner to begin at their comfortable or natural pace and progressively get faster throughout their run.

The length of the run can vary but the longer the run, the more challenging it will be in order to keep up with the pace. It should be treated as a middle of the road effort workout rather than intense.

Interval Training

Interval training requires the runner to interchange between different levels of intensity and effort. You may run for so long at a comfortable pace but then the pace gets increased rapidly and becomes a sprint.

It is an incredibly intense level of training and can quickly lead to exhaustion. It has been suggested though that for those wanting to lose weight, this is the best running exercise with the best results.

Fartlek Training

This is in essence a type of base run that mixes distances and times throughout. It’s an ideal way to train your fatigue resistance and a good start to a training regime if you’re planning to get onto a marathon or long distance run.

The Tempo Run

A tempo run is not for the faint of heart. It requires the runner to run at a specific pace for a duration of time or distance. Normally, seasoned runners will keep a pace up for around an hour – but non runners would be starting at far shorter times than this. It’s good training for athletes who race in long distances.

Hill Repeats

This type of training is where the runner will have short bursts of running up hills and back down – and if possible, change the height (gradient) of the hill run – you can do this on treadmills.

It’s a very challenging type of training and can build some serious strength in your legs and core. It’s also a great way to train your aerobic capacity!

In Conclusion

Running is a fantastic sport and a great way to remain fit and healthy with some unquestionable further benefits.

But, before choosing to do any of the above runs, unless you are a seasoned runner or athlete – consult your physician and get some expert medical advice.

If you are not used to intense cardiovascular fitness training, it can be incredibly dangerous.

That’s our list! Good luck with your training!

Matt Williams