9 Types of Runs Every Runner Should Know About

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Know the difference between these 9 types of runs and build them into your training

Whether you’re new to the running scene or have been around a while, it’s good to know all the different kinds of runs you can work into your training program. This will help you become a better runner and keep you from getting bored while training. Below are 9 types of runs in no particular order that will benefit you during your training!

Long

This is a run that is longer than any of the other types of runs. Long runs have many benefits: builds muscle/heart strength, improves endurance, and teaches the body to burn fat rather than glycogen as a fuel source. They differ based on your current fitness level and the overall distance that you’re trying to achieve (like 5K or a marathon). Most training plans call for no more than one long run per week. Follow our recovery guide after your next long run.

Man runs up hill during austin marathon with a spectator dressed as wonder woman cheering them on

A spectator dressed as Wonder Woman cheers runners up the 11th Street hill at the Austin Marathon.

Hill repeats

Running hill repeats increases leg strength, improves fitness, and uses the muscles of the legs, arms, and core in ways that are different than running on flat surfaces. Hill repeats help improve running economy, which translates into less energy expended over the course of a long-distance race.

Start from the bottom of the hill, choose a destination point at the top of the hill and sprint up the hill to get there as fast as you can. Jog back to your starting point and repeat. The distance will be much shorter than your usual run, but the high-intensity sprint, as well as the incline, will make this challenging. Check out these Austin locations and try the recommended workouts from 3M Half Marathon!

Progression

Progression run is a run with a structured pace that increases from beginning to end. The distance and pace will vary based on your specific training goals. This type of run is good for improving your running stamina, mental strength, and teaching the body to run increasingly faster at the end of a race. It’s also a way to get a run in that is more difficult than the base run but not as intense as other different types of running.

Fartlek

Fartlek is Swedish for “speed play.” It is similar to interval training but in a less structured way and not as intense. It could be a mix of jogging and sprinting, but for beginners, it could be walking with jogging sections added. You can make the distances up on the fly such as – when I get to the light pole, I’ll sprint to the next light pole.

Recovery

Track workouts are great for fartlek & tempo runs.

A relatively short, easy-paced, run performed within 24 hours after a hard session; usually an interval workout or a long run. Easiest training day of the week after rest days. A recovery run is done at an easy pace, “easy” being relative to your fitness level.

Base

A natural pace run to build up aerobic capacity, endurance, and running economy. It is a short-to-moderate-length run and not meant to be challenging, but meant to be done frequently. Base runs will make up the bulk of your weekly training mileage.

Tempo

Tempo run refers to a “comfortably hard” pace that you can maintain for a longer period of time. It is different than race pace, however. A tempo run (also known as an anaerobic threshold or lactate-threshold run) is a pace about 25 to 30 seconds per mile slower than your current 5K race pace.  Basically, when you run, your muscles build up lactic acid, a metabolic byproduct that causes them to fatigue. The intention of a tempo run is to increase your threshold so that your muscles don’t fatigue as fast. This allows you to keep running longer.

Sprints

two-people-sprint-to-the-finish-of-the-austin-marathon

Two men sprint to the finish line at the 2020 Austin Marathon.

Sprint workouts mean to run shorter distances at a faster than normal pace with multiple repeats during the workout. Sprint training is essential if you want to increase your speed. It builds strength and power so that you can run faster. Even if you’re a long-distance runner, sprinting is beneficial. Sprints actually help you run longer. They condition your body to be able to handle the distance without fatiguing as quickly.

Interval

Interval training runs are a mixture of low-moderate and high-intensity runs. It incorporates shorter periods of fast, hard runs where you put in more effort, followed by longer periods of jogging or walking. Interval training means that you will alternate between the two. For instance, you’ll run high intensity for one minute, followed by jogging for two minutes, one minute hard, two minutes easy (for a specified amount of time). Pro tip: the intense interval is key and you really need to push yourself to deliver the benefits, which include improving your running efficiency and your ability to maintain higher speeds for longer. It also burns a lot of calories very quickly.

Now that you’ve learned about 9 types of runs to do it’s time to get after it! Don’t feel like you have to train alone. Read about four reasons why you should have a training partner. The more the merrier. Plus, y’all will hold each other accountable and celebrate your training accomplishments along the way to the start line!

5 Reasons to Run 26.2 Miles

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There are many reasons to run 26.2 miles in Austin, here are 5

Why run 26.2 miles? Because you can! So many people think that a marathon is beyond their capabilities, but people of all shapes, ages, and abilities have successfully run 26.2 miles. Registering for the 2020 Ascension Seton Austin Marathon presented by Under Armour, training over the next few months, and crossing the finish line on Feb. 16, 2020, will show you that you can tackle almost anything if you put your mind to it.

1. 2020 finisher shirts!

In addition to all the other perks, like belt buckle finisher medals, all 26.2 finishers will receive a custom, long-sleeve Under Armour finisher shirt. This design will be unique for 2020, make sure you add it to your collection.

2. Self-confidence boost

Once you complete a marathon, other challenges you face will be easier in comparison. That feeling when you cross the finish line will give you an amazing confidence boost that you can carry for the rest of the year.

3. Raise money for charity

Austin Gives Miles charities and their runners raised more than $1 million in 2019! You can be a part of the journey to try and increase that number for 2020. To run the 26.2 miles is a tremendous achievement, but to do it for charity makes it doubly rewarding.

4. See Austin like never before

Whether you have lived in Austin your entire life or are visiting for the first time, there is no better way to experience it than by running the Austin Marathon. Experiencing the streets with no stoplights as you explore the different neighborhoods and iconic landmarks will make you love Austin even more.

5. Improve your fitness

Yes, you can improve your fitness without running a marathon. But having a race on the calendar will give you the motivation to keep working on your fitness goals. Running is great cardio and requires little to no equipment to get started.

So what are you waiting for? Register now and tell your friends you are training for the 2020 Austin Marathon. Who knows, maybe a few of them will join you on your journey!

 

2019 Division I Men’s and Women’s Outdoor Track & Field Championships

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Watch the top collegiate athletes at the NCAA Outdoor Track & Field Championships

We’re HUGE fans of track and field and supporting the next generation of athletes. That’s why we’re excited our friends at The University of Texas are hosting the Division I Men’s and Women’s Outdoor Track & Field Championships on June 5-8.

Little known fact, Leo Manzano, the Ascension Seton Austin Marathon presented by Under Armour’s Celebrity Ambassador, is a 2x Outdoor 1500m Champ (2005 – 3:37.15; 2008 – 3:41.25). He ran for the Texas Longhorns and went on to win a silver medal in the 1500m at the 2012 Olympics!

Don’t miss a minute of the action in Austin! You’ll want to watch the best collegiate athletes compete against one another throughout four days of exciting competition. We think you’ll enjoy watching future professional and Olympic athletes compete at The University of Texas’ Mike A. Myers Stadium.

Buy your tickets, learn about the Fan Experience, plan your daily schedule, and more on their website. Who knows, you just might see one of these athletes running the streets of Austin at a future Austi Marathon, half marathon, or Manzano Mile presented by Dole.

About the Men’s Championships

The NCAA Division I Men’s Championships date back to 1921 when Illinois won the inaugural event in Chicago. Since then, USC has had the most success with 26 overall team championships and more than 100 individual titles. In recent years, Florida has been the dominant team with team championships in 2012, 2013, 2016, and 2017.

About the Women’s Championships

The NCAA Division I Women’s Championships began in 1982 with UCLA taking home the first two team titles. From 1987 through 1997, LSU recorded 11 consecutive team championships. Over the last six years, however, the field has been wide open with five different team champions, including LSU, Kansas, Texas A&M, Arkansas, and Oregon (who has won two team titles in that span).

Come out and join us in watching one of the most exciting track meets in the world!

Why Your Nonprofit Should Join Austin Gives Miles

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Join Austin Gives Miles to further your nonprofit’s mission

Raising funds for your charity’s mission in partnership with an endurance race is a popular way to generate revenue for your organization. The Ascension Seton Austin Marathon presented by Under Armour is proud of our charity program, Austin Gives Miles. For the 2019 event, 36 charities raised more than $1.1 million for their causes. We love Austin Gives Miles and are always looking for new charities to join our growing program.  Join Austin Gives Miles in 2020 and further your mission!

Austin Gives Miles

Austin Gives Miles has two ways to get involved, as an Official Charity Partner or as a Charity Team. We’re proud to offer the option of how you want to participate in Austin Gives Miles. Our goal is to be as inclusive to every type of charity that has a desire to participate. Whether you are an Official Charity Partner or a Charity Team, here are the benefits all charities receive from Austin Gives Miles:

  • Free participation in the Austin Gives Miles Program
  • Access to charity pricing on race bibs with group billing options
  • Online fundraising website powered by GoFundMe by Crowdrise
  • Listing as an Austin Gives Miles Charity on the Austin Marathon website
  • Marketing materials and guidance from the Austin Gives Miles Charity Manager

Official Charity Partners

The Official Charity Partner program gives Central Texas charities the opportunity to combine efforts with the Austin Gives Miles program on a more committed level.  The Official Charity Partners commit to having at least 35 runners on their team and raise at least $15,000 for their mission. Official Charity Partners take an active role in volunteer recruitment. They’re assigned an aid station on race day or a shift that must be filled with 50-100 dedicated volunteers.  

Additional perks include listing in the registration path with the opportunity to have a fundraising page created at checkout, opportunity to take part in the Charity Chaser promotion, and eligibility for any matching gift funds received for the program.  

Charity Teams

We think Charity Teams are a great way to try out endurance fundraising without any risk. We welcome teams of all sizes to Austin. Charity Teams can participate without any goals. They’ll have access to the amazing benefits of the program without any of the requirements. Austin Gives Miles doesn’t charge a participation fee and you only pay for race bibs used by your Team. We welcome programs of all sizes, from large, national programs to small, local charities looking for a way to be active in the community.

Are you a charity interested in taking part in the 2020 Austin Gives Miles Program? If so, we ask that you fill out the charity application or contact Carly Samuelson, Austin Gives Miles Charity Manager at [email protected] or 301-602-2604. The application process opens on June 1st.