Do you know what types of running there are? There are many ways to classify running according to different methods, such as distance, which includes long-distance running, middle-distance running and short-distance running, speed, which includes sprinting, interval running, and jogging, and exercise purposes, such as uphill, downhill, cross-step, weighted, aerobic, and cross-country running. To help you understand better, I have compiled some related information below. It is my hope that you will find it useful!
1) Different distance running
Short-distance running
What is short-distance running?
Short-distance running includes 50m, 60m, 100m, 200m, and 400m.
Training methods for short-distance running
Developing explosive power exercises
Sprint 100 meters well with high explosive power, which is determined by two organic factors: speed and strength. Daily practice can improve these two points. Exercises include long jumps, vertical jumps, weighted vertical jumps, weighted squat jumps, weighted deep squats, weighted lunge jumps, etc.
Flexibility exercises
There are some friends who believe that flexibility has nothing to do with running 100 meters, but this is not true. Flexibility refers to the range of motion of joints and muscles and ligaments’ ability to stretch. We need the flexibility to run faster and more accurately. Short-distance running relies heavily on it, especially to increase athletes’ stride length. Therefore, the following methods are usually used in training: forward bending exercises; pulling the bar to the leg; vertical and horizontal arm-crossing; ribbed body forward and backward quick flexion and extension; leg kicking (four aspects of front, side, external, and internal rotation), sitting knee-crossing, and quick squatting and standing.
Speed training
In short-distance running training, the auxiliary exercise method, repetition method, competition method, and game method are usually used. Competition training is often used in speed training because of its short training time. This can cause athletes to feel emotionally high and perform at their peak. It is also possible to stimulate athletes’ high emotions with a game method. In addition, as various movements can be induced during the game process, it can also prevent the “speed barrier” caused by frequent arrangements of exercises demonstrating maximum speed.
Short-distance running tips:
- Warm up before the race. Start by jogging one lap around the field to warm up, then adjust your breathing to get enough oxygen into your body.
- Starting with your toes, switch to the front part of your foot, and exert force. Sprint forward when approaching the last 30 meters, preparing to cross the finish line with force.
- When the race starts, lean forward, shift your weight forward, swing your arms, and swing them like a saw.
- Don’t lift your legs too high while running, as this will increase leg retention space. You should control the degree and try to make your steps as short and easy as possible.
Middle and long-distance running
What is middle and long-distance running?
Middle-distance and long-distance running require endurance and speed. Running events ranging from 800 meters to 10,000 meters are generally called middle and long-distance events. A relatively long period of high-speed running is required.
Training methods for middle- and long-distance running:
Exercises to improve upper body posture
During running, practice controlling the waist and shoulder joints, as well as not swaying the upper body.
Exercise for arm swing posture
Practice swinging around the shoulder joint and swinging around the shoulder joint while running in place.
Leg action exercise
Transitioning from a single auxiliary action exercise to a stationary leg action exercise, followed by the whole set of running exercises.
The whole set of action exercises
After practicing individual upper body posture exercises, arm swing posture exercises, and leg action exercises, transition to the whole set of active exercises.
Middle and long-distance running tips:
Running long distances and middle distances requires steady running. Running at a steady speed generally produces the best results, but a sprint at the end may also be necessary. Depending on your training level, when starting the race, you should make a strong effort, don’t panic, and slow down after a few dozen meters. It is best to follow someone who is at the same level as you while maintaining your own speed.
Breathe out every three steps and in every three steps. Run forward for three steps while inhaling, then exhale for three steps. You can change it to exhale for two steps and inhale for two steps if you are short of breath. Do not open your mouth too wide, as cold air may cause stomach pain. You should use all your strength in the last 200 meters, breathe deeply, and keep going until you reach the finish line if the track is 400 meters, which is two and a half laps.
Long-distance running
What is long-distance running?
The 5000-meter and 10,000-meter runs gradually replaced the 4-mile and 6-mile events in the mid-19th century.
Training Methods for Long-distance Running
Recovery runs, Running 5 to 6 kilometers at a comfortable pace is recommended for recovery runs. Exercise should not last 40 minutes.
Basic runs should be run over medium to short distances, with a training mileage of 10 to 12 kilometers. It is sufficient to exercise for one hour, depending on the individual’s ability.
In long-distance runs, the pace can be slightly slower since it is endurance rather than speed training. The goal is to get the body used to run long distances.
For interval pace runs, start with a basic run, then complete a 1.5-kilometer distance at the expected pace for a marathon. Then increase your speed again and run another 1.5 kilometers at the expected pace for a half marathon. At your fastest sustainable pace, complete an 800-meter to 1-kilometer distance.
For hill sprints, warm up by jogging for 10 minutes, then find a small hill or staircase and sprint for 10 45-second intervals. Between each repetition, jog for 2 minutes to recover, then jog for 10 minutes to relax.
Tips for long-distance running
First, keep your head up and your eyes focused forward when running long distances. Second, land lightly on your feet with slightly bent knees. Third, avoid bending over while running, and maintain a straight back. Last but not least, breathe deeply.
Marathon
What is a marathon?
A marathon is a long-distance running event that covers 26 miles and 385 yards, or 42.195 kilometers. Marathons are divided into three types: full marathons, half marathons, and quarter marathons. Marathons are most commonly referred to as full marathons because they are the most popular.
Training Methods for Marathons
Running Adaptation
It’s not easy to run a full marathon. Adapting to running gradually is the first step. It is true that running is a simple sport, but some people can only run 1 kilometer, while others can run 10 kilometers, and there is a significant difference between individuals.
Strengthen your muscles
Running long distances with sufficient muscle support can minimize cramping.
Maintain a steady pace
Running at a steady pace during a marathon can reduce fatigue and allow the body to adapt to the speed.
Goal-setting
Marathons are over 40 kilometers long, which can be intimidating to most people. How can you complete the entire course if you are afraid? As of right now, we only need to break down the marathon distance into several smaller goals, such as 10 kilometers, 5 kilometers, or even a tree or a building. You will feel great encouragement when you achieve each small goal this way.
2) Various speeds of running
Slow running
Benefits of slow running
The goal of slow running is to warm up or exercise by running a relatively long distance at a slower or moderate speed.
Running in the correct posture
Foot landing
Running in the middle of your foot reduces vibration and relieves pressure on the calf muscles and Achilles tendon. This is while preparing for the next step.
Hip and head posture
When you land, your feet should land at the end of your center of gravity line. This is a straight line connecting your head, hips, and feet. Be sure to keep your head straight and your gaze forward.
Arm posture
It is important not to stiffen your arms, clench your fists, or bend your elbows completely. Your arms should be relaxed and naturally bent above your waistline, not too high or too low. The arms should be swung alternately front and back to move in the opposite direction of the legs.
Variable-speed running
Benefits of variable-speed running
Running at varying speeds not only diversifies exercise content and increases interest in running, but also improves physical fitness.
Training Methods for Variable-Speed Running
Timed Variable-Speed Running
During long-distance running, set a time limit, like running fast for 20 or 30 seconds, followed by slow running, and coaches can signal with their hands or whistles.
Distance-based variable-speed running
Athletes can run fast on straight paths and slow on curved paths, or use speed markers on the running track, such as flags, lap cards, or javelin poles. Designate markers that athletes know, such as trees, buildings, shops, bus stops, guardhouses, bridges, etc., and specify running fast between them.
Chase-Based Variable-Speed Running
Divide the athletes into two groups and place them 100 meters apart. The first group should run fast, while the second group should run slowly. Switch to slow running when the first group catches up to the second group, and let the second group run fast until each group has completed a certain distance or time. Maintain a steady speed when running slowly.
Fast running
What is fast running?
The purpose of fast running is to develop speed quality by running a specified distance as fast as possible. Basically, speed refers to how fast the human body can move.
The essentials of fast running
Back kick, quick and proactive, large swing of the front foot, fast running pace, stable shifting of the center of gravity, and good coordination of arm swings.
Sprint running
Sprint training tips:
- Warm-up: Move similarly to sprint training for 5-10 minutes before the workout.
- Sprint: Do your first sprint at 60% intensity. Whenever you feel pain in your muscles or joints, stop and continue warming up.
- Recovery: Depending on your physical condition, do a 2-minute jog or brisk walk.
- Sprint: Sprint at 80% intensity.
- Recovery: 2-minute jog or brisk walk.
- Sprint: Sprint at 100% intensity and complete the remaining sprints in this set for 30 seconds. This stage of each training session must reach exhaustion.
- Recovery: 2-4 minutes of jogging or brisk walking to adjust breathing and heart rate to a state where you can speak without gasping.
- Repeat: Repeat the sprint/recovery pattern 4-8 times, depending on your athletic ability and physical condition.
Sprint Training Precautions
Safety: Sprint training is an intense exercise, so be sure to keep your body healthy before training.
Basic health: Sprint training should be based on a certain amount of training. Insufficient training volume can easily lead to injuries during sprint training.
Frequency: Due to the high intensity of the training, most athletes do not exceed 3 sprint training sessions per week. Regular fitness enthusiasts can do it 1-2 times.
Muscle soreness: If you do sprint training with insufficient basic training volume, it can easily cause delayed-onset muscle soreness. It is recommended to schedule sprint training after at least 3-4 weeks of basic training.
3) Running for different exercise purposes
Running for weight loss
How long does running take to lose weight?
Generally speaking, jogging for 30 minutes 4-5 times a week and maintaining a relatively regular diet will lead to weight loss within 1-2 weeks if you continue to do so.
Proper running technique
Keep your body upright
A natural upright posture should be maintained from the neck to the abdomen, without hunching over or intentionally standing up straight, and with minimal side-to-side swaying. It helps maintain smooth breathing, body balance, and coordinated strides.
Swing your arms back and forth
Running requires you to swing your arms naturally. Swinging of the hands should not exceed the body’s center line, and swinging up and down should not exceed the chest. When swinging your arms, your fingers, wrists, and arms should all be relaxed, with your elbows bent at about 90 degrees.
Keep your head and shoulders stable
During running, the head and shoulders should remain stable, without swaying or shaking. Your eyes should remain fixed on the front, and your shoulders should be relaxed.
Clench your fists lightly
Hands should be lightly clenched when running. If you grip your fists too tightly, your forearm muscles can become tense, preventing normal shoulder movement. Running with a phone, MP3 player, or drink bottle in your hands can cause the body to sway and prevent the correct upright posture, increasing injury risk.
Step forward
Sideways leg movements should be avoided when running. Swinging your legs side-to-side is unnecessary and can also cause knee and joint injuries. Stepping forward with the thigh is the correct posture.
Take short strides
When you run with large strides, it will feel like you’re reaching forward with your foot, which can cause sports injuries. When running on a daily basis, you don’t need to take overly long strides. Each footfall should be about 33 cm away from the body. You can easily injure your Achilles tendon by suddenly increasing your stride. To reduce the impact force on the feet and ground after landing, the body should lean forward to feel the toes grab the ground. Ankle and joint injuries are less likely to occur with a smaller impact force.
Slightly twist your hips
Running causes the hips to twist about 5-7 degrees. Hip twists greater than 10 degrees can cause iliotibial band syndrome (pain on the outside of the knee) or hamstring strains.
Fitness Running
How long is appropriate?
Maintain at least three times a week for 30-60 minutes each time. It is not recommended to exercise excessively at night, especially at night.
Correct Running Fitness Method
Landing cushioning
People tend to land on their whole feet when running, and the sound of landing is also relatively loud. In running, the heel should land first, followed by the whole foot. Periostitis can be prevented by protecting the ankles and knees.
Arm Swinging
Swinging your arms is a way to maintain body balance and coordination during running, making your body swing more naturally and in accordance with the rhythm of your movement. Swing the arms naturally with the footsteps, not leaking the hand in front, nor the elbow behind.
Head Up and Chest Out
The body’s respiratory and circulatory systems are improved by running with your head up and chest out. As a result of running, the body constantly consumes energy and becomes fatigued. You can actually improve your hunchback condition if you can use your willpower to straighten your spine.
Breathing
During running, you breathe deeply and long, usually using your nose to inhale and your mouth to exhale. In the case of severe physical decline, mouth inhalation and exhalation can be used.
4) Other Running Types
Basic running
By using this running method, runners will be able to adapt to the rhythm and intensity of the sport, gradually increase their aerobic capacity, and lay the foundation for future running success.
Relaxing run
The goal of relaxation running is to run in a relaxed state, running however you want, without having to worry about speed or mileage. Experience the pleasure of running by relaxing your body, emptying your mind, and enjoying the pleasure it brings.
Slope running
One of the daily training items for mountain running is slope running, which is also known as uphill running. Body coordination, leg strength, and control can be effectively exercised through this exercise. Obviously, running uphill puts more strain on the knees. The slope should be adjusted according to your own situation, which is generally 4 to 6% of the mountain’s slope.
Stride running
Striding involves jumping up and swinging your arms up and around to lift off the ground and move forward.
Weighted Running
In weighted running, you add weight to your body during your run in order to increase your running speed, increase your muscle strength, and burn more calories.
Aerobic running
Running at a normal pace while talking to someone is considered aerobic. Talking becomes difficult when you’re running fast.
Trail running
Running and hiking on natural paths in outdoor environments is trail running. A major difference between trail running and road or track running is that trail runners primarily run on natural paths that can be hilly or mountainous.
Fartlek running
The term “fartlek” refers to alternating between fast and slow paces, with necessary rest periods in between. As a result, the body’s efficiency and fatigue resistance can be greatly improved.
Interval running
Running intervals involves short bursts of intense running followed by periods of slower running or rest. It can be quite effective at improving running performance.
Sprint running
Running sprints involves increasing your speed while running in order to cover the same distance in a shorter amount of time. A high-intensity, high-speed form of running, it is often used to test a runner’s explosive power.
Tempo running
Tempo running involves maintaining a fixed pace for a certain period of time, usually at or slightly below the race pace. Our goal is to help you experience and adapt to running at a race pace before a competition. Lactate threshold intensity is often improved with it.
