Implementing variety into training is something that is commonly underutilized and overlooked among recreational runners. This is often the topic of conversation after we perform our running analysis or within a sports physical therapy session.
Varying speed, intensity, and distance can be a useful tool in run training, whether you’re training for a big race or just getting back into it.
Running at different speeds or intensities allows you to vary which muscles and tissues you are repeatedly straining. When you sprint, your technique is going to look very different than when you are going for a long, slow jog.
Including both in your training helps you to disperse the stress of the workout over more tissues, and can help prevent overuse injuries! Some examples of what this variety might look like:
- High Intensity Interval Training (HIIT) runs: “sprint” training! Work to rest intervals should be greater (1:4, 1:5). For example. sprinting for 10 seconds and walking/jogging for 50 seconds. Repeat for 10-15 minutes. Great for a track or grassy field!
- Interval training: longer bouts of faster running, not as intense as a full sprint. Work to rest ratios are going to look more even (2:3, 1:1 or 2:1 ratios). For example, fast running for 1-2 minutes, jogging for 2-3 minutes, repeat for 10-15 minutes.
- Tempo training: usually done as a “long run”. Pick a pace, and try to stick to it throughout the duration of your run. Distances should be specific to what your goals are!
- Using Rate of Perceived Exertion (RPE) Scale: If you don’t know what pace time is right for you, start with RPE! You can use a scale of 0-10, with 0 being completely at rest and 10 being a sprint as fast as you can possibly go. Fast bouts of HIIT training should be performed at an RPE of 8-10, whereas interval training should be closer to RPEs of 5-8. An example of an RPE scale can be found here
In addition to preventing injuries, adding sprints and interval training can help increase muscle mass, cardiovascular endurance, and improve your ability to cover more distance in a shorter amount of time. If you’re finding that you’re constantly dealing with the same injury, consistent soreness in one muscle group, or you just want to shake up your training, a performance physical therapist can help find the right running program for you!
