Best Running Technique For Losing Weight in 2023
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Common Long-Distance Running Workouts
Some of the basic workouts of long-distance running. Need a new workout? Or just refreshing on an old workout back from college or high school?
Long Mileage. This run is simply pushing yourself to go to that next distance you haven't reached before. This is a great endurance workout as it makes your body run further than you've gone before. During these runs, it's all about a steady continuous pace. Your goal ought to be able to keep that same pace throughout the whole run, and not stop. Usually, for shorter long-distance races (5k-10k), you'll want to be able to run double your race. For example, when training for a 5k, you should, by the end of training, be able to completely run through a six-mile. This will make the 5k seem like a piece of cake. However, the marathoner, obviously, cannot do this. A long run for the marathoner is just around 16-18 miles. If you're a marathoner, you should push yourself on this run, as this is still not the 26-mile that you'll have to suffer running that marathon. This long run helps your endurance and also helps you understand oxygen intake during long runs.
Tempo Run. This run is often used by experienced long-distance runners, but inexperienced runners should begin to do this run as well. It is simply running at about 80% max capacity for a period of time no longer than 30 minutes. This 80% maximum is just a little slower than 5k-10k pace. For the beginning runner, you should start off with a ten-minute tempo run, and over a couple months build to around 20-25 minutes. This run is essential to any good runner as it teaches your body how to use the air that your body takes in efficiently.
Hill Workouts. This workout builds strength to your legs and helps you refrain from injury as it improves the muscles around your bones and joints. First off, find a hill of medium slope, this means that it takes effort to go uphill, but won't cause you to hurt yourself trying to get back downhill. If the hill is too steep, then going downhill will absolutely kill your knees. However, if the hill isn't steep enough, then you don't get a proper workout. Once finding a hill the objective is to push yourself up the hill, and use the downhill as recovery. This means that you want to keep the uphill portion faster or the same speed as the downhill. An entire workout should be around two miles for beginners and four miles, two miles up and two miles down for more experienced runners.
Repeats. A repeat is just a literal definition of what it is. Repeating. A repeat usually goes distances from 400 meters to about a mile. Rarely do repeats go over two miles. A repeat is simply finding an exact distance (like an 400 track) and timing yourself while you run. You'll want to be going around mile pace for 400 repeats, and around 5k pace for mile repeats. However, after doing one repeat, you need to either take a break, or do "active" recovery, which is just jogging a distance (usually back to the start). These mainly build speed and should be mixed in with other workouts.
Fartlek. Number one way to find out if someone is a runner? Ask them what a fartlek is. The fartlek means "speed play" in Swedish, and you're doing exactly that. This is mixes in well with mileage runs, and can actually add a little variety to an otherwise boring and straightforward run. A farlek is simply going, in intervals, at a hard pace, then easing it up to a slower pace. An easy way to do this on a mileage run is telling yourself that you'll run hard to one landmark, then run easy to another landmark, hard, easy, etc. These are great for endurance and speed play, and as you grow to be a better runner, you'll find that your intervals get faster and longer.