5 Types Of Runs You Should Be Doing

Are you unable to run faster and longer no matter how hard you try? Well, that’s because you’ve been using the same running style in every workout. To become a better runner, you have to start doing different types of runs.

After all, using the same running routine day after day can get boring. If you want to make running fun and become a better runner, add these 5 runs to your routine.

1. Long runs

Every runner should engage in long runs. A long run involves running a long distance (working up to 5-15 miles) at a comfortable pace. This running style will boost your confidence, increase aerobic base and improve running economy.

Engage in long runs more frequently when training for marathons. And remember to be well hydrated before and during the run.

2. Recovery runs

Recovery runs are very popular among pro athletes. They use them to increase fitness and recover after hard training. And you should do them for the same reasons.

Recovery runs should be performed at a slow pace and for a short distance. Run for about 15 to 20 minutes and make sure your heart rate stays low. Alternatively, you can walk for the same duration.

3. Speed interval runs

This is basically sprinting for short distances several times. In fact, research shows that training at high intensity will improve your performance more than moderate intensity training.

You have to get out of your comfort zone to see results. So push yourself when doing interval runs. If you’re not gasping for breath after the run you’re probably not pushing yourself hard enough.

First run at a moderate pace for 30 seconds to warm up the body, and then sprint for 1-2 minutes. Rest and repeat several times. Feel free to use different time intervals.

4. Tempo runs

Tempo run is fast-paced running, which is usually described as ‘comfortably hard’. This type of run will improve your metabolism, muscular endurance and cardiovascular health.

But you have to find the right tempo to see these results. Here is how to know if you’re running at the right intensity:

  • Your heart rate should be at 85 to 90 percent of your maximum heart rate.
  • On a scale of 1 to 10, your running effort should be 8.
  • You should be able to say a phrase like ‘run faster’ but you shouldn’t be able to hold a conversation.

5. Hill sprints

You’ve probably heard athletes swear by hill sprints. Well, that’s because they’re highly effective. In fact, they’re the fastest way to burn calories and boost metabolism.

It’s also worth noting that this running style will actually help increase muscles mass. If you’re a beginner, start with small hills and then move on to steeper hills as you get fitter.

Which of these running styles have you been using?


Aldana W
Aldana W4 months ago


Aldana W
Aldana W4 months ago


Lola P
Lola P10 months ago

Walking is my preference, did the speed interval runs in Karate when I took it, thanks for the article.

Angela A
Angela K10 months ago

thanks for sharing

barry Werbowsky
barry Werbowsky10 months ago

Anne M says it ALL!!! I walk every day at least 50 KMS!!!!! Thx

Winn Adams
Winn A10 months ago

I'd have to get new knees to start running. Not happening . . . .

Debbi -
Debbi -10 months ago

Not every body type is designed to run. Most people can literally run, but not all of us has a runner's body - lean and flat chested. Running is hard on the knees so if you don't enjoy running, don't feel bad. There are many other ways to exercise.

william Miller
william Miller10 months ago


Ron B
Ron B10 months ago

At my age, it's zero runs. Still plenty of dog walks and day hikes though.

Philippa P
Philippa Powers10 months ago

Good tips.