![]() You also increase your heart’s stroke volume, meaning it can pump more blood per beat, delivering more oxygen in red blood cells. Sound familiar? Base running workouts can help you go harder, for longer, before feeling that burn, cramp, or dead leg.īase training conditions your muscles to adapt to improve oxygen transportation, reduce the rate of lactate formation, increase the rate of lactate removal, and optimize energy utilization. Your muscles tighten, breathing gets heavy, and everything stats to feel like it’s burning with the intensity of a 1,000 suns. Lactate starts rapidly building up in the bloodstream. Your muscles can’t get enough oxygen to burn the most efficient fuel, so they begin to pull from your limited glycogen reserves. Minimal waste (lactate) is produced from the burning of fat, and whatever waste is present can be easily removed.Īt a certain point though, you kick the intensity up a notch and hit the limit known as your anaerobic threshold. When oxygen and fuel (mostly fat) is plentiful, your muscles are happy, capable of contracting repeatedly without fatigue. ![]() Strictly speaking, it means “with oxygen,” because during this form of exercise our cells get their energy from oxygen to fuel their metabolism. Although they might not be super challenging in nature, they’re designed to be done frequently during your “base phase”.īase training helps develop your aerobic potential before moving onto anaerobic training.Īerobic exercise is what you typically think of in terms of running, swimming, dancing, or any sort of cardio. It’s true-base runs are held at your natural pace for a short to moderate distances. As it turns out, this type of running workout is about much more than just logging easy miles. Base Runīase runs might seem like pretty common knowledge, but chances are you’re a little fuzzy regarding what they’re actually for. Here’s a peek at the various types of running workouts alongside some handy info on how they can help take your performance to the next level. Whether you’re training to become an Olympic athlete or you’re just looking to get a bit more fit, playing around with different running routines is guaranteed to improve your athleticism.Īs an added bonus, incorporating new challenges and keeping things fresh will help stave off boredom on those days when running motivation is a little lacking. These have evolved over the course of time (with each runner making a few tweaks here and there), but all of these running workouts have survived because they’re successful at helping you step up your stamina and speed. Your track coach would tell you that there’s nine different types of traditional running workouts: base runs, long runs, progression runs, hill repeats, fartleks, tempo runs, intervals, strength training, and recovery runs. Read through the different styles to get inspired or click on the links below to jump to your running workout of choice. Running your regular route can get a little mundane and if you’re only going through the motions, you might hit that dreaded performance plateau.Įvery exercise routine could use some reinvigoration now and then, so when you’re looking to switch things up with a little diversity, give one of these running workouts a try. If variety is the spice of life, it’s time to amp up the flavor. ![]() ![]() Find some balance in your mileage portfolio by adding these running workouts to your training routine.
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