HOME

 
Training

It may come as a surprise to the new runner to discover that there are numerous training techniques, and even among coaches there is no clear consensus as to which is the best one to follow. There are, however, only a few variables to consider when running: time, distance, and intensity, other factors such as terrain or geographical location should also be considered. What works for one person may simply not work for others, focus your energies towards what is best for you. As long as you follow a few guidelines, there are endless possibilities toward attaining your training and running goals.

Here are lists of different training methods:
Jogging
is really a form of very slow running in which you normally place minimal stress on your cardiovascular system. You may be exercising at a heart rate of 100-120 beats per minute, it acts as a good prerequisite or aerobic base before normal running is attempted, and you may find it beneficial in the training week following your first hard race. Obviously, it does not elicit the same training response as faster more competitive running, but millions of people find it a very enjoyable activity
 
Long, slow continuous running
refers to running long distances at a comfortable, slow pace although slightly faster than jogging speed. During this type of running the muscles are working aerobically (with oxygen) and your heart rate will be approximately 130- 150 beats per minute. You will be working at only about 60-65 percent of your maximum oxygen intake. Finally, your breathing should be reasonably comfortable: you should not be gasping for breath.
 
Alternating Fast and Slow Continuous running
is where the first mile is run at a fast continuous pace, followed by an easier second mile, then another fast mile, and so on. If you are practicing on a track, this is roughly equivalent to covering four laps. This is harder training and should be undertaken only when you are fully endurance- trained. You should select the distance you want to cover carefully, bearing in mind your own level of fitness. This type of running can be a preparation for fast, continuous running
 
Fast, Continuous running
is probably the hardest type of training and should be done only when you are fully fit and in small amounts because of the fatigue you will experience. With this sort of running, the heart rate is approximately 160-180 beats per minute.
 
Interval training

is a training technique followed by long-distance athletes where repetition of high-speed/intensity workouts are followed by periods of rest or low activity – distance runners often practice intervals on tracks, running hard at a certain pace for a specified distance and jogging, walking, or resting between sets – interval training is a favorite of coaches because of its effectiveness in cardiovascular buildup and also its ability to make more well-rounded runners – it is also believed by many in the fitness industry that this method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration.