ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

7 Types of running training

Updated on December 9, 2016

There are a variety of different ways in which you can run, and the type of running you do will depend on your level of experience, your fitness, the stage you are at in your running program and the reasons you run. When you start training, the majority of your runs will be easy walk-runs, light jogging and steady runs.


This type of running training is ideal for beginners, allowing you to build up your running progressively at a level that suits your ability and fitness. It is a good basic aerobic workout that benefits your cardiovascular system, preparing it for the running to come.

The technique is simply a combination of paced walking interspersed with light jogging. The amount of time you spend walking and jogging can and should vary. As you get fitter, you will spend more time jogging and less time walking. Use landmarks such as lampposts, street corners, road junctions and trees as targets to jog to or walk between.

Easy runs

An easy run is a slow run or jog and it is the natural progression from the walk-run introduction. This type of running will further develop your cardio-respiratory and cardiovascular systems (heart, lungs and circulation), and improve muscle strength. As a beginner, many of your first runs will be easy runs, but as you improve you will want to – and will need to if you wish to go faster – include more challenging runs in your workouts.

Easy runs are also brilliant for active recovery – that is, when you feel the need for a break from some of your harder, faster running. They also suit days when you feel tired or lacking in motivation.

Steady runs

Steady runs teach your body to make the best use of its fuel reserves – they are good calorie burners, strengthen your muscles, ligaments and tendons and encourage your body to become more efficient at taking in and distributing oxygen to the working muscles. Along with tempo runs, intervals, fartleks and hill runs, steady runs will really improve your stroke volume (the amount of blood pumped out per heartbeat) and your cardiac output (the amount of blood pumped around the body per minute). The technique is simple: run at a pace at which you can chat to a friend.

Confidence booster

Remember that you will have both good and bad days. On good days, you will glide through your run, feeling energized, strong and powerful. On bad days, for no apparent reason, your run will be a struggle, everything will ache and time will drag. Fortunately, the good days usually far outnumber the bad ones!

Running Poll

What Types of Running You like?

See results

Hill training

Hill training develops the capacity of the heart and lungs and is fantastic at building leg strength. In fact, it develops all-round strength – arms as well as legs – and is especially good for cross-country racing preparation.

The technique can be practised in a variety of ways. Typically, it involves running fast up a hill and jogging easily back down again, and is repeated for a specified number of ‘hill reps’. The hill can vary in gradient and length, depending on the purpose of the training session. In general, the longer the hill, the lower the gradient, and vice versa.

8 Types of Running

Speed work

Speed work trains a different energy system, which your body uses to run really fast – but only for limited periods of time. Running very quickly for a short time can help you focus on your technique and is also a good way of developing strength.

This training technique involves running as fast as you can for short amounts of time (10-60 seconds) with a long rest (2-5 minutes) between each effort. It always requires a thorough warm-up to avoid the risk of injury. The need for speed really depends upon your reasons for running and your targets. The longer the distance you race, the less vital speed training is to your running schedule. If you are running for improved health, body shape and weight management, then speed training is not really necessary, but it will add a different and exciting dimension to your running.

Top training tip

It is not necessary to include all the different types of running in your schedule, every week, all year round. As a guide, including one long run, one ‘session’(hill workout, fartlek, intervals or tempo), one steady run and one easy run in a weekly running programme provides a thorough, varied and effective plan.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)