Welcome, runners! No matter whether you are a beginner or have been pounding the pavement for years, you probably know that variety plays an essential role in your running progress.
In this article, we will discuss different types of running training to help you become a better, stronger, and more efficient runner. We will also delve into the world of heart rate zones and how they can guide your training. So, what are the different types of running training? Let’s hit the ground running!
Running training can be divided into several types, each with its unique benefits and purposes. Here are the eight most common types of running training:
If you are new to running or have less experience, it’s essential to start with a mix of base runs and recovery runs. Gradually build up your mileage and add in one long run per week. It’s crucial to listen to your body and not push yourself too hard too soon.
Focus on maintaining a conversational pace during your runs, meaning you should be able to hold a conversation comfortably while running. As you become more comfortable with the base runs, you can start incorporating some other types of training into your routine.
In addition to different types of running training, heart rate zones are also crucial in guiding your training. Heart rate zones refer to the range of heartbeats per minute (bpm) that correspond to specific levels of exertion and recovery. Knowing your heart rate zones can help you train smarter and more effectively by targeting specific areas of your cardiovascular system.
There are five different heart rate zones (1–5), and your training plan can (and should) include workouts in all five zones. The heart rate zones chart below shows the level of intensity and percentage of maximum heart rate (MHR) used in each one:
Zone 1: Recovery Zone – 50-60% of maximum heart rate (MHR). This zone is perfect for recovery runs and helps build your aerobic base.
Zone 2: Endurance Zone – 60-70% of MHR. In this zone, you are still running at an easy pace but start to feel slightly more effort.
Zone 3: Tempo Zone – 70-80% of MHR. This zone is where you start feeling challenged and can hold a conversation, but it requires a bit more effort.
Zone 4: Threshold Zone – 80-90% of MHR. In this zone, you are running at a comfortably hard pace, and you can only manage short phrases while breathing heavily.
Zone 5: Anaerobic Zone – 90-100% of MHR. This zone is for high-intensity intervals that challenge your body’s limits and help improve speed and power.
To determine your heart rate zones, you can use a heart rate monitor or calculate them using your maximum heart rate (MHR) and resting heart rate (RHR). Your RHR is the number of times your heart beats per minute when you are at rest, and your MHR is the highest number of times your heart can beat in a minute during exercise. Once you know your zones, you can use them to guide your training by targeting specific areas to achieve different goals. For more information on this, check out Mike Gratton’s blog on: Should I pay attention to my heart rate zone?
Calculating your heart rate zones can be done using an app like Strava, which determines your zones based on your age, gender, and current performance. Alternatively, you can use the basic formula of 220 minus your age to estimate your MHR and calculate the heart rate zones from there.
Your heart rate zones will vary as you age. As we grow older, our MHR decreases, so it’s essential to recalculate your zones periodically. Here is a general breakdown of heart rate zones by age:
By knowing your heart rate zones and incorporating different types of running training into your routine, you can improve your overall fitness and become a stronger runner. Remember to always listen to your body and adjust accordingly.
Heart rate zones can help guide your training by allowing you to target specific areas of improvement. For example, if you want to improve your endurance, you may focus on Zone 3 and 4 runs. If you are looking to increase speed, focus more on Zone 5 intervals. By incorporating all five zones into your training, you can achieve a well-rounded and balanced workout routine. Remember to also use your heart rate zones as a tool for monitoring recovery, making sure not to push yourself too hard in certain zones if you are already fatigued or sore. With patience, consistency, and the right balance of training types and heart rate zone targeting, you can reach your running goals and become a stronger runner.
In conclusion, incorporating different types of running training into your routine can help you become a better runner. Whether you are a beginner or have been running for years, it’s vital to vary your training to prevent boredom and injury and improve overall performance. Additionally, understanding heart rate zones can guide your training and help you target specific areas of improvement. Remember to check out Mike Gratton’s blog about heart rate zones: Should I pay attention to my heart rate zone?
Keep mixing it up and challenging yourself with different types of training to continue improving your running abilities. Ready for a speedy marathon challenge? Take a read of our 4 hour pace marathon blog. Remember to always listen to your body and adjust your training plan accordingly. So lace up those shoes, hit the pavement, and keep on running! Happy training!
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