Obstacle Mud Runner - issue 12

What’s the difference? RACE : DICTIONARY 25 ForEliteAtheletes to FunRunners 01732 452404 explaining the buzz words Have you ever read or had conversations with people where they drop in words to describe the type of run they did... but you have no idea what they mean? Here we explain the difference between some common formats. Base run This is performed at your natural pace. It should be a decent length but not too challenging and you should feel comfortable throughout. Base runs should be done frequently as they stimulate the big improvements in your aerobic capacity and endurance. Base runs can help prevent injury as increased speed is introduced more slowly. Base training should take place over 6-12 weeks where you gradually build up the foundation of your run training. Happy days for everyone. Intervals Are key to improving your speed. These are exactly what the title suggests, intervals. Shorter in length but much more intense. Alternate between intense bursts of running and recovery. Horrible at the time but oh so good once they’re done. Hill Repeats Can you guess what this one is? How did you know? Yes, you’ve got it, short bursts of hard uphill running. Basically, your intervals but up a hill. Instructions are as follows: 1 Find a hill. 2 Run up it, walk/jog back down. 3 Repeat. Simple, right? Fartlek The name itself is Swedish, translated as ‘speed play’. This type of run is a continuous run consisting of various speeds. It combines both your endurance and your interval training in the same run and should definitely be part of your run training. It has moments of “I’d rather poke pins in my eyes” to “this isn’t so bad, I recovered quite quickly that time.” Try it. Progression Starts at your natural, comfortable pace and progressively gets faster. Should be moderately hard and harder than your base run but easier than your interval speed. Tempo This pace is described as ‘comfortably hard’. It should be challenging enough so you’re not comfortable and relaxed but also NOT your maximum “oh please dear God where’s the finish line I can’t do this much longer?” pace. Around 90% is what you’re looking for but one that you can sustain for at least 20-30 minutes. Tempo running helps build both slow and fast twitch muscle fibres and you’ll see both speed and endurance benefits from incorporating this type of run into your plan. Recovery run Exactly as the title suggests, this run should be done for recovery so is best done as the first one after your hardest run. The aim is to just get the legs moving and cover some distance. You should be able to comfortably hold a conversation whilst doing this type of run – 30 mins is normally sufficient. Always remember to warm up and cool down sufficiently before and after. Stretching or using a foam roller will help your muscles with recovery too. Keep safe, have fun and run yourself fit.