Running as Exercise

Running – some people hate it, and some people love it,

but its health benefits are undeniable. Not only is it an all-purpose form of full-body training that burns fat and builds strength, but it also costs nothing to start and is accessible to most people. Anyone can go on a run in nature or at the gym, and there are many different types of running exercises that people can adapt and build on to create an exercise plan that suits their current fitness levels, goals, and motivations.

Running Quickly

Running Slowly

First, what is the difference between the effects of running fast or slow on your body?

Sprints and fast runs are considered anaerobic exercises, where your body utilizes the energy stored in your muscles rather than the energy gained from the oxygen you inhale. Slower runs with more consistent pacing over a longer distance are considered aerobic exercises, and your muscles rely on the oxygen you get from breathing for energy production.

For those who want to create a training plan centred around running, here are some types of running that you can try out or use to spice up your routine!

The must-have runs in your training routine:

Base runs: short-to-medium length runs at a relaxed, natural pace. During such runs, you should try to keep your effort to about 60 to 80% of your maximum heart rate.
Recovery runs: short, slow-paced runs that are usually done a day or two after more intense runs to allow the body to recover. Try to keep your pace to about 60 to 70% of your maximum heart rate.

Looking to work on endurance and pace? Try:

Tempo runs: a type of speed workout that involves running at a challenging but sustainable pace for a sustained period of time. This means running between a marathon pace and a shorter run pace.
Progression runs: these begin with a comfortable pace and gradually increase the speed after each mile/km. Listening to your body is important; do not push too hard, too quickly.

Wanting to ramp up the speed? Try adding these to your routine!

Interval running: a structured running method that alternates between periods of high - intensity running and lower-intensity recovery.
Hill repeat runs: similar to interval running but require sprints up elevated surfaces followed by jogs or walks back down.

Common Injuries While Running.

When your body is adjusting to running or changes in your training plan, it is easy to go overboard and injure your body. If you are experiencing pain or unusual soreness, make sure to take a break from training.

How to Improve Running Performance

Once you are comfortable with running, you may be looking to improve the way you run or increase your max speed and endurance. Key tips for improvement are:

Buy good, comfortable running shoes that can withstand your training schedule.
Rest and recover–whether through breaks or recovery runs.
Stick to a training schedule!
Listen to your body and adjust your plans accordingly. Overtraining can cause serious injury.

In Conclusion

Running is a versatile, cheap, and accessible form of exercise that you may want to consider for your next workout session. If you already run and are looking for events to participate in, search up the next marathon in Singapore!

Resources:

BetterHealth Channel. (2022, May 25). Running and jogging – health benefits. Victoria State
Government Department of Health.
https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-
benefits
Cleveland Clinic. (2020, October 28). The 6 Most Common Running Injuries (Plus How to Treat Them).
https://health.clevelandclinic.org/the-most-common-running-injuries-plus-how-to-treat-
them
Kamikawa, Megumi. (2020, December 23). The Different Types of Runninf Workouts (And What They
Do). Competitive EDGE. https://compedgept.com/blog/running-workout-types/MedlinePlus. Benefits of Exercise. NIH: National Library of Medicine. https://medlineplus.gov/benefitsofexercise.html