This Article is About
runners
marathon runners
elite runners
intensity level
long distances
distance training
bit by bit
joints
muscles
Training Methods For Runners
Join 1000's of Authors at StreetArticles Today!

Training Methods For Runners

These training methods for runners are primarily aimed at the more experienced runner whom are able to run for 45 minutes at least 2-3 times a week, or that can do the mile (10km) around an hour or better. If you are a beginner the first thing you should focus on is to get used to the load of your body when running. It can be a burden to both the tendons and joints more than you think so it's important to be careful so that you don’t injure yourself.

There is no reason for a beginner to run full on for long distances in the beginning. It is a sufficient enough to start off with a jog and you will make progress bit by bit. Otherwise you risk taking on too much too soon, which means that it takes longer for you to recover and you may have to wait several days before you can run again. It also has a greater effect on you if you jog slowly for 30min than if you run like a maniac and only last for 10min.

Long distance

A long distance run is when you run for a longer distance than what a normal jogging session is. The purpose of long-distance training is to bring the body into long-term work. That means you have a low tempo and that your intensity level should not be higher than that you have the energy to talk. A long running session can take anything from 45 minutes (beginners) to 2.5 hours for elite runners who are investing in the marathon. To be running for longer than 3h is hard on the body and not even the best marathon runners tend to be out running for that long. Such a tough session takes a long time to recover from.

With a long distance running session you’ll improve all your muscle's ability to efficiently use oxygen. You’ll increase your body’s ability to use fat as fuel. By becoming better at using fat as an energy source means that you save on the glycogen (carbohydrates stored in the muscles) and thus have the energy to run much longer. It also strengthens bones, joints and tendons.

How:

Talking Tempo for 45min - 3h

Purpose:

Adjust body for long term exercise

What gets exercised:

It increases the muscles ability to absorb oxygen. It strengthens the bones, joints and tendons for long term sessions.

Short Distance

This is a shorter distance run you might run for 15 – 45 minutes at a quicker pace than you did when running a long distance run. You’ll be practicing different running speeds and how to keep your endurance when running faster.

How to:

Speed Threshold 20-50min.

Objective:

To be able to run with a higher heart rate without incurring lactic acid.

What is trained:

To raise the lactic threshold.

Intervals

Interval training is a very effective form of exercise where the intensity is more important than the number of kilometers. The benefit of interval training is that you get the energy to have a higher heart rate due to a short rest, unlike long distance sessions. It means that the heart is challenged, it’s therefore excellent for exercising your heart. You can run different types of interval training. What kind of interval training that fits you depends primarily on what your ambitions are and what exercise habit you have. In general, if you want to improve yourself at shorter distances, you need shorter intervals to get the speed up than if you bet on the marathon.

When running interval training, you should strive to keep the same pace in all intervals. Note that intervals are a hard form of exercise and it takes some time to recover. You usually do not run more than three interval workouts a week because they are hard on the body.

Intervals can be long or short. They can also be performed running up a hill.

How:

Repetitive surges and short rests in between.

Objective:

Get used to your body when running at a higher speed and with little effort.

What is exercised:

Your entire body but above all, your heart.

Long intervals

Length: 2-8min

Quantity: 3-8 repetitions.

Rest: 1-3min (stand, walk or jog)

Total workout: 15-40min.

Example: 10x2min with 1min rest. 6x3min with 2min rest.

Short intervals

Duration: 20-60s.

Number: 10-30 repetitions.

Rest: 20-60s (standing, walking or jog)

Total working period: 8-25min.

Example: 30:30 (30 seconds fast with 30sec rest.) 40:20 (40sec fast with 20sec rest) 20:20 (20sec fast with 20sec rest)

Advantage: You do not have time to bring down the heart rate during a short rest, which means that you get a high heart rate throughout the workout. The short interval makes your heart maintain a much higher speed than you otherwise would be able to.

Running up that hill.

Hill running is a hard form of exercise which is the first type of interval you should try. We need to have a good base endurance before embarking on it. A drawback of reverse intervals is that it often becomes something of a long rest when you have to go back down. It is best if you have a very long hill that you can divide into shorter intervals. Hill running can be a great way to end a short distance run in order to get up extra pulse and above all get some strength training for your legs.

Duration: 15sec - 2min

Rest: Walking or jog downhill

Quantity: 2-20 repetitions.

Benefit: Short slope gives you explosiveness not to mention a very firm booty.

I used to hate running. That was before I mastered it, now I love it because it is so versitile and gives me so many different training options and i benefit from all of them. Running has become a mood thing to me, it depends on what i feel like, long distance or maybe a short one with a hill run at the end. Most importantly it makes me feel good.


Street Talk

This is a GREAT article and read that explains all the fundamentals easily and simply. The endorphins, encephalins, and runner's high makes it all worth it.

Reply
  about 6 years ago
  

Thank you. It sure does make it all worth it :).

Reply
  about 6 years ago

Great writing Anna! I am sharing this on Facebook, we have a Flavon Family Run page! People will love reading this! :)

Reply
  about 6 years ago
  

Brilliant Piroska, thank you so much. I had a fantastic run this morning it's kind of still lingering on :). Flavon Family Run page sounds like alot of fun.

Reply
  about 6 years ago

Some great methods here!

Reply
  about 6 years ago
  

Cheers. I love the option it gives :).

Reply
  about 6 years ago
You May Also Like
Do Not Turn Down A Movie Role
Every once in a while, a unique experience comes along--the chance to audition for a movie. It is common to see advertisements about casting calls for movie extras online and in some magazines. These are not legitimate. They may require you to buy pictures or spend money in other ways…
By: Hollie E. Townsend in  Business  >  Networking   Sep 06, 2012  
1
  Likes: 1

Lose Tummy Fat Fast
Is it possible to 'Lose Tummy Fat Fast'? How Long is 'Fast'? Anything we do is a process which takes time and knowledge. How do we go about doing this? We need to research ,borrow ideas, find a proven system that actually works - How do we know whether this…
By: Colin Crowther in  Health and Fitness  >  Weight Loss   Feb 13, 2012  
1
  Likes: 1

Leg Workouts for Hockey
As I'm sure you are well aware, your leg muscles are being used at all times on the ice. The ability to strengthen and develop a more powerful lower body will allow you to skate faster and be stronger on your feet. This can be easily accomplished through off ice…
By: Curtis Parker in  Recreation and Sports  >  Hockey   Oct 06, 2011  
0
  Likes: 0

How To Lose Weight: Cardio
Hey people, here I'll be talking a little bitabout the importance of cardio and why not to over do it. First here are some positives of a regular cardio workout:1. Cardiovascular exercise gives you a healthier, stronger heart which can pump blood throughout your body with greater ease. Eg: marathon…
By: Khushwant in  Health and Fitness  >  Weight Loss   Oct 26, 2011  
0
  Likes: 2

Carbohydrates – Do they Have A Bad Rap?
A healthy diet consists of macronutrients which provide our body with needed energy and calories. These nutrients are required in large amounts and there are three classes of macronutrients that include carbohydrates, fats and proteins. The three main functions of macronutrients are that they can provide energy, regulate body functions,…
By: Denise Durband in  Health and Fitness  >  Nutrition   Jun 14, 2012  
0
  Likes: 0

Beginners Training for A Marathon
Less than 30% of marathon runners in reality meet their own expected time goal. Beginner marathoners usually find it difficult, even just finishing the race. So why does this concern happen after your entire training program? The following paragraphs will provide the beginner runner with several beginners training for a…
By: ahsan in  Recreation and Sports  >  Running   Mar 10, 2011  
0
  Likes: 4

Cardio For Fat Loss – Avoid These Three Mistakes!
As more health and fitness information becomes readily available, there is, inevitably, a growing disconnect that occurs between students and the teachers. This disconnect has been demonstrated clearly in the realm of cardio for fat loss, where misinformation has left hopeful dieters disappointed and depressed. While there is no denying…
By: Everly in  Health and Fitness  >  Weight Loss   May 06, 2011  
0
  Likes: 1

Run A 5K During Your Vacation - Fun Vacation Idea
While training for a 5K road race to lose weight, why not run a 5K during your vacation?
By: Alec Lautenschleger in  Travel and Leisure  >  Outdoors   Feb 04, 2011  
0
  Likes: 0

My First Marathon
I ran my first marathon in Reykjavik 2007. It was my new years resolution that year and I had been telling everybody about it. I was careful to make sure there would be no way out. The year before I ran a half marathon, but it was different then because…
By: Fridakjartans in  Recreation and Sports  >  Running   Feb 20, 2012  
12
  Likes: 5

Extreme Heat, Extreme Exercise And Extreme Risk
Two athletes competing in a triathalon in New York City have died, calling into question just how safe certain activities, especially during the hot summer months really are. Both died during the swimming part of the competition which is the section of the race that has been cited as the…
By: Cara M in  Health and Fitness   Aug 23, 2011  
0
  Likes: 0

Essentials for Running A Marathon
Running a marathon is no easy task. The Limassol Marathon takes place at the end of March; here are some essential pieces of equipment you may need along the way. Running trainers When training for a marathon, the most important piece of running kit is a good pair of trainers.…
By: Steve Munford in  Recreation and Sports  >  Cycling   Feb 07, 2013  
0
  Likes: 0

Do You Like Marathons?
How do you feel about marathons? Marathons of a favorite television show, such as "George Lopez" or "Roseanne", are fun. When the network advertises that the marathon is coming up, it is something to look forward to, and it can make for a fun evening. A marathon that you run…
By: Hollie E. Townsend in  Health and Fitness   Mar 18, 2013  
2
  Likes: 1

How to Get A Flat Stomach!
It really sucks having a gut. It is just a source of embarrassment and shame whenever you have to take your shirt off in front of others. If you want to find out how to get a flat stomach for keeps, you've come to the right place! The thing about…
By: Chip Paulson in  Health and Fitness  >  Weight Loss   Jul 26, 2013  
0
  Likes: 0

Time Management And Running
Sometime someone asks how I find time to run. And the same someone often says that he or she wouldn't have time to run. For me it is a question of priority. If you want to do something, you find the time to do it. Maybe I watch less television,…
By: Fridakjartans in  Recreation and Sports  >  Running   Feb 13, 2012  
4
  Likes: 6

Effective Body Building Supplements
In the body building world, we all want to see results as fast as possible. At times it can be very discouraging when we don't see the results as fast as we want to. Yet we keep at it, trying every day to reach the goals that we have set…
By: nicole and adrell bosworth in  Health and Fitness  >  Supplements   Apr 03, 2012  
0
  Likes: 1

Article Views: 1440    Report this Article