Practicing running has become a constant today. It is common that more and more people decide to wear tennis shoes and go jogging.
Among most runners, it is common to follow 1 or 2 routes every week and run at the same pace. Doing so is beneficial for maintaining optimal physical condition and counteracting daily stress.
However, if what is sought is to progress and improve performance, runners must bet on the variety in their workouts.
According to experts, the monotony in training is what leads to boredom and losing motivation.
On the contrary, giving variety to workouts and races allows a runner to improve their performance.
To add variety to the training of runners, it is recommended to start adopting sessions such as:
-Accelerate and decelerate .- It consists of making small sprints during resistance training. This way a dynamic way of running is achieved and that allows increasing the speed. When accelerating, the speed must be increased progressively, moving from a recovery rate to a sprint over a distance of 80-100 m. The slowdown begins with the sprint and gradually descends to a trotting pace.
-Progressive race .- It is a training that implies a systematic increase in stride intensity. To practice it, you must choose a route of 1 or 2 km and increase the speed between the turns, without resting. For example, the first lap at 70% of the maximum heart rate, the second at 80% and the third at 90%.
– Sprints uphill. – Sprinting uphill after a long-distance race allows you to work the force. You can run uphill for 150 m with an effort of 90-95% and repeat it 6 to 10 times. Subsequently, make long and energetic strides. Rest walking or jogging.
– Trail running .- This training method will allow the body to learn to react to different terrains by adapting to each stride. Runners must try walking on unfamiliar terrain, go to the forest or run through fields and trails.
-Vary the speed .- Being flexible in terms of speed, step frequency, and running power allows to adapt to different surfaces without overloading the body. During this type of training, you should try to vary the pace without having a specific plan or objective.