When looking at running overall, or if you are a newcomer to a track team, the different types of running can be slightly intimidating. Each type has their own unique benefits and requires a certain amount of work that could be appealing to you. The three main types of running include sprinting, tempo, and longer distance runs.
Starting with sprinting, you will be going quick, but only after a proper warm up. Sprinting consists of doing repetitive 20-30 second sprints that at the end of the workout will cause you to be exhausted. It is also usually a trend that you become faster as the reps move on, so it means you should not go all out on the first rep itself. Sprinters will not do repetitive sprints daily as everyone’s body will need a break and you will feel soreness, especially from the first couple weeks if you are a beginner.
Sprinters also put work into lifting in order to increase their power and strength. If you choose to become a runner on a track team, you could be running a 100m, 200m, or even a 400m event. Each event requires a certain amount of preparation as you will be unable to maintain the speed of a 100m for a 200m or 400m race. It is a combination of speed and stamina that allows you to complete your race.
When trying to train for more stamina for longer distances, you might choose to do a tempo run. These runs consist of running at a “comfortably hard” pace as my track coach would say that you would be able to hold for at least 20 minutes. It has a certain intensity level that it should not be as a light jog, but also not that you are completely out of breath in a short while.
Tempo runs should be done once a week, but the frequency can differ based on the type of running event you are training for. You might need to do more tempo runs if you are training for longer distances such as the mile or 3200m event. 800m runners, as myself, have been coached to do tempo runs usually once a week for around 25-30 minutes. The duration is something you should build on as you should not try to overdo it from the start. This could lead you to become more injury prone and halt your training from taking place. The benefits of tempo runs also lead to an increased lactate threshold and higher aerobic capacity.
Finally, you can decide to do long distance runs at a lighter pace. Long distance running is beneficial for cardiovascular health overall. It is also important to continue running in order for you to not lose your stamina on days after a harder day. This is crucial to keeping your legs moving and to not let the soreness takeover.
Finding your style of running takes time and will take a little trial and error till you feel which running type best fits you. Each has its own benefits and will help you to become better in a certain field of running, such as in track events.
Hi Rhianna, I found your post incredibly interesting. The information you provided shows that you are incredibly knowledgeable in running and are passionate about what you do. The way you injected own experiences as a runner into the article gives it a personal feel that I enjoyed reading, and your recommendations about how each type of workout should be done and why would be incredibly helpful to both experienced runners and beginners alike. Overall, good job on this blog!
I enjoyed reading your post for a few reasons. Reason one, I like how you talked about running. Many people oversimplify the sport of running. They will just hear the word “run” and believe all you have to do is run. You creating an in-depth analyzation made me enjoy the article from the start. Second, I also liked how you allowed readers to decide for themselves what type of runner they want to be. You understand that everyone runs different, and it is important to get that.
I had no idea that tempo running even existed before reading this, but now I am very intrigued. It seems like a very intense workout though. You have inspired me to do more research into it. I appreciated the detail you gave with each category of running. As someone who wants to start adding long distance running into my routine, I found this article really helpful and enjoyed your own advice and commentary coming from the perspective of someone who runs track and field.