10 basic running techniques

A group of runners are jogging lightly.

Whether you aim to conquer a distance of 5km, 10km, or further, to maximize the effectiveness of each stride, you need to understand and apply the right running techniques. Training plans incorporate various running techniques, helping you avoid boredom and exhaustion, while also improving your fitness and reducing the risk of injury.

Easy Run

Light running is the foundation of any training plan. These are basic-level runs that improve cardiovascular health, strengthen muscles, and prepare for other running styles. It facilitates aerobic metabolism, burning fat and carbohydrates for energy while running. While not a "core" exercise, light running plays a crucial role in maintaining stability and physical development. It's also the most frequently used type of running in training programs.

To determine if you're running lightly, you can check by observing your talking or breathing patterns. If you can talk normally while running, or maintain a 3:3 rhythm (inhale - inhale - inhale - exhale - exhale - exhale), then you're running lightly. Some running watches can also help you determine your level of lightness by looking at your heart rate. If you're running in zone 1 or zone 2, then you're running lightly.

Recovery Run

After every competition or intense training session, a recovery run is a crucial step to help your body recover quickly. This low-intensity run should be performed within 24 hours of the strenuous workout.

The goal of a recovery run is to keep the heart pumping and the muscles working throughout the body, to improve blood circulation and aid recovery. This exercise requires running at a moderate pace, enough to be able to talk while running. If your maximum effort level on a scale of 10, then this exercise should be between 3 and 5.

In fact, you shouldn't run too easily during recovery if you want to be effective. If you prefer cardio, make sure your heart rate stays below 70% (60 to 65% is ideal). You also need to pay attention to the timing. Recovery runs usually require short sessions, from 20 to 40 minutes or from 4 to 8 km depending on your fitness level.

Long Run

As the name suggests, this run requires you to run longer than your usual distance to increase cardiovascular and muscular endurance, as well as mental stamina and aerobic energy levels.

Long runs are typically done at a moderate pace, allowing for conversation. Try to keep your heart rate around 70% of your maximum heart rate throughout the run. Most training plans require one long run per week, usually on the weekend, as this exercise demands more time and gradually increases distance. However, if you feel overwhelmed during the week, you should reduce the distance of your weekend long run.

Threshold Run

Threshold runs are designed to help you improve your lactate threshold – the point at which your body can't remove lactic acid from your muscles as quickly as it produces it – the cause of fatigue. If you exceed this threshold, you'll tire quickly and be unable to lift your legs.

The lactate threshold occurs at approximately 83% to 88% of your maximum oxygen uptake (VO2max). Therefore, your threshold running speed will be the speed you run at 83% to 88% VO2max (roughly the speed you can maintain at maximum effort for an hour of running). For most runners, this threshold speed is between the 10th and 15th kilometer of the run.

Threshold training refers to any exercise performed at lactate threshold. For example, you might warm up and then run 4 x 5 minutes at threshold speed with 2 minutes of recovery between each interval. Tempo running is a type of threshold running.

Tempo Run

Tempo running is the process of running at a higher speed than normal, maintained at a constant pace for about 1 hour for intermediate or experienced runners, or for 20 minutes for intermediate or less experienced runners.

If you can talk easily while running, then you're not actually running tempo. Conversely, if you can't speak at all, then you're running too fast. During tempo running, you can only utter a few intermittent words.

Tempo running is very important for runners preparing for a race or trying to improve their speed, helping them run faster with less exertion. Besides speed, mental strength will also be significantly improved, as tempo running requires focus to maintain a high level of exertion.

Progression Run

The goal of acceleration running is to gradually increase speed and intensity throughout the run. In this type of run, you'll start at a familiar pace used in light runs and gradually increase your speed towards the finish. The speed at the end of the run will typically correspond to the speed you intend to use in a competition.

For example, if you aim to run 8 km for this workout, you can divide the workout into four 2 km splits, gradually increasing the speed in each split. This is also the general principle of negative splits running.

Sprinting helps train your body, increasing speed even when you feel tired. These exercises also contribute to building mental strength and endurance.

An example of a progression run / negative splits.

Hill Repeats

Hill running is a form of exercise involving running quickly up a slope (or running on an incline on a treadmill – a 4% to 6% incline is considered ideal). Runners can choose short, steep hills, for example, a section that can be run in about 20 to 30 seconds, or a longer section that may take one to several minutes to reach the summit. In large urban areas, you can find suitable time slots to train on inclines leading up bridges, in ramps in apartment buildings, or on embankments. The incline and length of the incline depend on your training goals.

When running uphill, runners face the resistance of gravity, making it more difficult than running on flat ground. Use your glutes and hips, lift your knees, keep your stride short and powerful, tighten your abdominal muscles, and swing your arms forcefully. Focus on your center of gravity and swing your arms vigorously. The goal is to increase speed, so run as fast as possible.

After each uphill run, runners can run down slowly or walk down (or even walk backward) to recover.

Strides run

This is a short-distance sprint (approximately 100m) or sprint exercise lasting 20 to 30 seconds at race speed (equivalent to 85-95% of your maximum effort). This exercise is designed to be performed after running at your most comfortable pace (also known as easy running). The usual rest period between each run is 1-2 minutes.

This exercise supports long-distance running training with mostly slow-paced running exercises to build endurance. Beginners unfamiliar with tempo or interval running can do stride running to get used to the feeling of speed.

These running styles require thorough warm-up exercises to avoid injury and maximize training effectiveness.

Interval Run

Interval running is an indoor track and field training method. It involves running specific distances at a fixed speed on a track. The goal is to help you run faster, become accustomed to the feeling of running at different speeds, and improve endurance.

Examples of interval training exercises: 10 runs of 400m at a 0.5km/h pace, followed by a 200m recovery; 4 runs of 1.6km at a 10km/h pace with a 400m recovery; 2 runs of 1600m, 1200m, 800m, or 400m at a speed approximately 5 to 10 seconds faster than the 0.5km/h pace, with a 2-minute recovery.

The graph records average and peak speeds and heart rates across bursts of running followed by walking during an interval training session.

Fartlek Runs

Fartlek, a Swedish word meaning "speed game," is a speed training method similar to interval running, but its structure is more flexible and it typically takes place on natural terrain such as trails, paved roads, and other running surfaces instead of stadiums.

In speed running, there are no fixed intervals between each sprint and rest period; instead, runners can adjust the pace over time or choose appropriate points along the course to regulate intensity according to their fitness level. There are no fixed rest times between sprints, only adjustments to the running speed.

For example, a speed training workout might include a warm-up of 3km, followed by 10 runs of 90 seconds each at the same pace as the 5km run, with 60 seconds of recovery between each run, and finally a 1.6km cool-down run.

Beginner runners can start by walking for 5 minutes, then running from a sign (or a tree, lamppost) to the next sign, and then walking to the next sign. Lampposts, houses, street corners, traffic lights, or signs can all be used as starting and stopping points for each run in this type of activity.

According to vnexpress.net

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