Getting into the groove of runningcan be a struggle, especially if youre just getting started.
After all, even long-term runners go through ruts where every mile feels like a suffer-fest.
There are ways, though, to make running feel a little more enjoyable and, well, easier.
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Some runners are good with endurance, while others are better at speed sprinting.
Others fall somewhere in the middle.
A lot of this comes down to physiologyor, more specifically, your muscle pop in.
Your muscles are made up of two main types of muscle fibers: slow-twitch and fast-twitch.
Everyone has both slow-twitch and fast-twitch muscle fibers, but the ratio tends to be different.
That means some people may find endurance-based running easier, while others may feel more comfortable with sprints.
So how do you know which camp youre in?
if thats a goal of yours.
Afterward, cool down with a five-minute walk or jog.
(you’re free to also trythis relaxing, yoga-inspired cooldown.)
As you go through the tests, pay attention to the following elements.
Once youre finished, jot down your findings on each so that you’re able to compare them.
Instead, youre mainly comparing your relative RPEs to see which drills feel more difficult than the others.
Its perfectly normal if these feel difficult, especially if youre not used to specific speed or endurance workouts!
Consider how you feel breath-wise during these routines.
Can you do these workouts while maintaining a controlled breathing pattern?
Or do you feel like you are gasping for air?
These tests will likely leave you out of breath at some point.
When that happens, pay attention to how hard it is for you to recover a steady breathing pattern.
Your average heart rate during your test is a good indicator of how hard youre working.
For most people, its usually between 1525 beats per minute.
If you dont have a heart rate monitor or fitness watch, no worries!
Just skip this one.
Your feelings contribute to performanceand how likely you are to want to lace up again.
Check in with yourself at the beginning, middle, and end of each drill.
You might feel determined and joyful or exhausted and annoyed.
Recovery refers to how you feel 12 to 24 hours after you complete the test.
Speed Test:
If this is your strength:You likely love those short, quick bursts.
Gradually increase the length of your hard pace by 5 seconds each week.
Alternatively, start with fewer intervals and work your way up to 12.
Our movement changes significantly when were sprinting as opposed to running slowly.
The best way to work on altering that movement is to run uphill, he says.
Going uphill mimics sprinting.
And thats also helpful because hill work strengthens those powerful fast-twitch muscle fibers.
After you warm up, choose a physical object in the distancefor example, a tree.
Run or walk to your object at a slow, easy pace.
Continue along, shifting from different paces at different times for 15 minutes.
If this is your strength:Your endurance and aerobic capacity will propel you through longer races feeling stronger.
This will help you amp up your speed or maintain your pace at the end of a race.
Try this 2 times per week during your 20- to 30-minute easy-pace or recovery runs.
We forget that walking is also a workout.
And its the best way to just get that base conditioning.
As you get stronger you will be able to add on more running time and decrease your time walking.
For a complete walk-run program that really works on building endurance, check out theSELFto5K program!
Finding your strengths and struggles can help make running more comfortable, joyful, and fun.
