Outdoor running is a dynamic activity where you have to keep changing your form and muscle engagement according to the changes on the track as your body moves across them. You could injure yourself if you don’t make the appropriate changes or running variations or keep repeating the same mistakes for an extended period.
If you wish to sustain your running journey for years and decades to come, you must take a 360-degree approach. You can mix up your running sessions to make your muscles get accustomed to real-time changes on the road. Also, it makes your running routines more fun and challenging.
Running Variations
It is seen that most runners stick to one particular style that is convenient and suitable for them. They think that the variations are not meant for them, and so they try to play it safe by sticking to the basics. When you stick to one single style, you will be limiting the use of some of your running muscles. You are more likely to pick an injury when suddenly faced with a different running condition.
Whether you are a seasoned marathoner or a beginner, you must understand the running variations and know when to use them. These variations are there for a reason, and you must choose the right ones to maintain your posture. It also helps you know when you are doing it wrong. You can improve your running longevity by practicing the running variations.
Base Run –
This is your comfort-level run. It is the time and distance that you do every day. You don’t have to think twice about doing these sessions because your body and mind have become accustomed to them with many months and years of training. It is not the same for everyone, and it also keeps improving with gradual progression and experience.
Long Run –
A long run is exceeding your base run distance or time or both. The main goal here is to push your body beyond its running limits. It helps your body gain stamina and endurance. You can try it once a week because it can sometimes leave your body fatigued. In the beginning stages, you can go at a slightly slower pace than the base run to do the extra distance.
Interval Training –
This is a fun way to improve your breathing, fatigue resistance, endurance, fat burning, and speed. Here, you go on a sprint for a few minutes, then jog slowly for a few minutes to gather your breath and cool down and then repeat the same sequence multiple times. You can also walk during the cooling time if you are unable to continue running. It is also similar to Fartlek Running, where you keep running continuously by changing the pace. You can set up the timings for sprinting hard and jogging according to your endurance level.
Hill Running / Slopes running –
This one is my favorite. It is an essential part of training for many athletes and marathoners, as it helps runners become better than average. Slopes are the best if you want your sessions to be adventurous and challenging. You can run uphill and downhill to give an all-round workout for your running muscles. You can also do interval training by running uphill and then walking down and repeating the sets. These slopes can be your training ground to increase stamina, ankle mobility, cardiovascular capacity, speed, and strength. You also learn a lot about proper weight transfer of your feet.
Tempo Running –
Here, you will be doing longer sessions at a slightly lower speed than your best speed for about 20 minutes or more before taking a break. Not everyone can do this running because it requires proper training and practice.
Recovery Run –
It is done after vigorous training sessions. These short runs with an easy pace help you gather your breath and cool down. There is no specific speed to run here, as it is just for a recovery session.
You can incorporate these running variations in your daily schedule as you see fit.
Here are some tips on how to start
Keep track of your weekly activities –
You should know what type of running you are going to do before you put on your running shoes. Try the variations on a few days a week, as it pushes you to do better than your base run. You can mark specific days like Wednesdays and Fridays or Tuesdays and Saturdays to try the variations. A good running app on your phone or fitness band will help you keep track of your speed, pace, and distance.
Allow Your Body to Adjust to the Variations –
Each running type requires different postures, stamina, and force. You must practice well so that your muscles and joints can ease into a different running type whenever you try. Give time for your body to adjust to the variations instead of directly pushing your limits. Running improvement comes with progressions, and injuries will push back your progress.
Goals Can be Changed or Altered –
Sometimes, you may not be able to achieve the session goal. You are just not able to conquer the distance and time you had set your mind to. Please do not feel inadequate or discouraged on those days. You can try to understand the reasons that let you down on that day. Maybe you did not have enough proteins or carbs, or you did not get sufficient sleep to recover from the previous day’s run. These things happen. Do the right things and prepare yourself for the next day.
Try Pushing yourself –
Base run is your comfort zone, and it will stop giving you noticeable results after a certain stage, but you still have to do it as part of the bare minimum training routine to prevent deterioration. At one stage, your body will be ready to take on more workout loads. That is the time when you can push yourself with running variations to make some kind of progression and see improvements. It may take many months, but you must be patient, especially if you are looking for fitness over 40.
You could increase your base run distance or speed or focus on a new variation. Your body will also need strength training and mobility sessions at least 3-4 times a week to prepare you to sustain the progression. You will need additional sessions besides your running session every day to see real progression.
Sleep is equally important –
Your body needs proper rest to calm down the impact of training. It is as essential as following a healthy diet and doing regular workouts. Adequate sleep helps to restitch the microtears on muscles that happen during workouts. It will prepare you to take on the rigors of training the next day.
Summing up
Running helps you to be at your physical best in your everyday life, even in your 40s, 50s, and beyond. Running variations or changes in your daily routines can help you push your body to new limits. You are the master of your body, and you must decide what is best for you and follow it with all your heart. You will always be a happier person at the end of your running session. It is a lifestyle that anyone can adopt and enjoy progress.