Whether you're a complete beginner or an advanced runner: smart running training, clear goals and measurable success separate the wheat from the chaff when it comes to running.
Table of contents
1. Why is special running training important
Beginners, in particular, often underestimate the importance of specifically tailored running training. However, training toward a specific goal can bring you incredible success. Even as a recreational athlete , you should therefore determine exactly what you want to work on during each training session .
The training goals look something like this:
- Time: You want to run as long as possible and without breaks
- Distance: You want to cover longer distances
- Speed: You want to do 1 and 2 at high speed.
If you're a beginner runner, you'll usually train primarily for goals 1 and 2. Your focus will be on running workouts that aim to improve your time and, later, the distance you cover.
Advanced runners , on the other hand, should focus more on consistently increasing their speed . For older runners or athletes who have had to take some time off due to injury, maintaining or restoring previous performance may also be a priority .
Only those who approach their training goals systematically can achieve quick and measurable success . This helps you continually improve your performance and ultimately motivates you to stick with it in the long term. Furthermore, targeted technique exercises minimize your risk of injury .
2. What types of training are there?
The different training methods differ according to distance covered, speed, and intervals. There are also training methods that focus solely on technique. All training methods require different levels of physical exertion from the runner.
The most popular training forms are:
- Running ABC
- Driving game
- Extensive endurance running
- Intensive endurance running
- Interval runs
- mountain run
- Regeneration run.
Running ABC
The ABC of Running is pretty much exactly what it sounds like: It's a series of running training exercises as a basic training for a fast, energy- and joint-friendly running style . Professionals also refer to it as "economical running" [1].
While athletes work on their technique in every training session, beginners almost always skip technique training . Unfortunately, this is also the reason why you encounter so many amateur joggers with poor posture.
Learn more about the ABC of running
Driving game
Fartlek is a dynamic training approach for runners who want to explore their limits in a playful way. The focus here is on speed . However, the goal is not to maintain a certain level; rather, you should experiment with different speeds on a fixed course.
Extensive endurance running
In extensive endurance running, the workload range is approximately 75 to 80% . The focus is on medium to long training intervals of endurance running without breaks.
Extensive endurance running also serves as preparation for intensive endurance running, which also involves speed training . Accordingly, the workload range is higher: it lies between 80 and 85% .
Interval running
Interval running involves running sessions interspersed with jogging breaks. It involves very intensive speed training, where you run above the so-called "aerobic-anaerobic threshold." This means that even experienced runners train at a workload range of at least 90% , thereby improving, among other things, their muscle strength [2].
Depending on the training goal, the intervals can of course be adapted to the individual needs of the runner: Variations between 50 m and 500 m are perfectly normal. When running interval training, at least 50% of the distance run should be spent jogging .
mountain run
Hill runs are very short runs run at a high heart rate . Hilly to mountainous routes are suitable. The characteristic of hill runs is that the climb is approached at full speed, if possible .
Regeneration run
The recovery run takes place at a lower intensity of 65–70% . In shorter runs, the goal is to regenerate stressed muscles. Endurance runs of this style are also known as "super oxygen runs" because they only tap into aerobic energy sources. This specifically trains fat metabolism [3].
The relaxed pace activates your cardiovascular system and increases the supply of oxygen to your muscles. This helps your body break down waste products and stress more quickly and accelerates your recovery.
BRAINEFFECT HACK : In addition to regenerative running sessions, you can also support your muscles from within – with a good mineral balance. Our carefully selected minerals provide you with the optimal mix of essential minerals.
3. Running training for beginners - What you should pay attention to
When jogging for beginners, it's especially important not to push yourself to your limits right away . This not only damages your untrained muscles but also your motivation.
For this reason, it's very useful to increase your running goals with a training plan over several weeks . If you're not yet in good shape, you can start by running in 15-minute intervals, walking for 5 minutes, and then jogging for another 15 minutes.
But be careful: Speed is completely secondary to running training for beginners . It's best to jog slowly, easily, and in small steps. Your goal should be to be able to cover consistent distances without breaks .
Choose a set route that you run repeatedly for the first few weeks. This will help you develop a routine and make it easier to compare your progress.
Most people can run 5 km continuously within about 10 to 12 weeks —with appropriate running training, of course. How often you need to practice depends on your personal fitness level .
For beginners , two running workouts per week are sufficient to give your muscles and cardiovascular system enough time to recover . After about four to six weeks, you can increase to three sessions per week.
Must-do for beginners : Work on your technique from day one! Familiarize yourself with the ABCs of running and incorporate them into your running routine. Fit beginners who can already easily cover longer distances can also experiment with fartleks .
4. Running training for advanced runners - Get even faster
Advanced runners usually already have a lot of stamina and can easily cover long distances without breaks and at a brisk pace . For them, point 3 is paramount: getting faster !
Depending on your training level, as an advanced runner you should concentrate on rides, intensive endurance runs and, if you are very fit, also on interval runs .
Especially for experienced runners, it's important to continue challenging themselves and not get too comfortable . Therefore, it's a good idea to leave the familiar routes behind and try a more challenging route with an incline .
Although you probably already have good technique, there's absolutely no harm in continuing to practice the ABCs of running regularly . Quite the opposite: The pros do it in every training session—and there's a reason for that!
Basic running training is especially important if you're training for a half marathon or marathon . Optimizing your running form and speed can save you strength and valuable time !
BRAINEFFECT HACK : As an experienced runner, you need to constantly challenge yourself and push yourself to your limits. RECHARGE offers excellent support for post-workout recovery. Recharge your batteries with valuable zinc and valuable amino acids for your exhausted muscles.
5. Talking Brains Podcast: Find your way to running
6. Conclusion
The right running training should always be tailored to your individual fitness level and training goal. While beginners are well advised to work specifically on technique, fitness, and distance, advanced runners can focus on optimizing their speed.
In any case, it's important that you neither over- nor under-exert yourself. Fit beginners can therefore experiment with longer distances and fartleks. More advanced runners should definitely try a hill run or interval run.
The key, in any case, is choosing a fixed route. This should be a reasonable distance that you, as a runner, can document and subsequently use to measure your training progress.
7. Sources
[1] Barnes, K. R.; Kilding, AE (2015), Strategies to Improve Running Economy, Sports Medicine, Volume 45, Issue 1, p. 37 - 56, https://link.springer.com/article/10.1007%2Fs40279-014-0246-y .
[2] Garcia-Pinillos, F.; Cámara-Pérez, J.; [...]; Latorre-Román, P. Á. ( 2015), A High Intensity Interval Training (HIIT)-Based Running Plan Improves Athletic Performance by Improving Muscle Power, Journal of Strength and Conditioning Research, Volume 3, Issue 1, p. 145 - 153, https://journals.lww.com/nsca-jscr/Fulltext/2017/01000/A_High_Intensity_Interval_Training__HIIT__Based.17.aspx .
[3] Carey, DG (2009), Quantifying Differences in the "Fat Burning" Zone and the Aerobic Zone: Implications for Training, Journal of Strength and Conditioning Research, Volume 23, Issue 7, p. 2090 - 2095, https://journals.lww.com/nsca-jscr/Fulltext/2009/10000/Quantifying_Differences_in_the__Fat_Burning__Zone.25.aspx .
