Workouts That Help With Running

Workouts That Help With Running


Running is a fantastic form of exercise that offers numerous benefits for both the mind and body. However, to become a better runner, it is essential to incorporate specific workouts that target the muscles and skills needed for running. In this article, we will explore a variety of workouts that can help improve your running performance.

1. Interval Training

Interval training involves alternating between periods of high-intensity exercise, such as sprinting, and intervals of rest or lower-intensity exercise. This type of workout helps improve cardiovascular fitness, speed, and endurance. Running intervals can be done on a track, treadmill, or during outdoor runs. For example, you can alternate between sprinting for 30 seconds and jogging for 1 minute, repeating this pattern for a set number of repetitions.

2. Hill Repeats

Running uphill engages different muscles and helps improve leg strength and power. Hill repeats involve running up a hill at a high intensity and then recovering by walking or jogging back down. Repeat this process for several rounds, gradually increasing the intensity and duration of each repetition. Hill repeats can be done on outdoor routes with steep inclines or on a treadmill set at an incline.

3. Tempo Runs

Tempo runs are longer, sustained efforts performed at a comfortably hard pace, just below your maximum effort level. These runs help improve lactate threshold, mental toughness, and overall running endurance. Begin with a warm-up jog, then increase your pace to a challenging but sustainable level for a set distance or time. Finish with a cool-down jog. Tempo runs can be done on various terrains, such as roads, trails, or running tracks.

4. Long Runs

Long runs are an essential part of distance running training. These runs build endurance, help improve cardiovascular fitness, and prepare the body for the demands of longer races. Start by gradually increasing your mileage each week, focusing on maintaining a comfortable pace. Long runs should be done at a conversational pace, allowing you to carry on a conversation while running. Incorporate a mix of terrain to challenge your body.

5. Cross-Training

In addition to running-specific workouts, cross-training activities can complement your running routine. Engaging in activities such as swimming, cycling, or strength training helps improve overall fitness, strengthen different muscle groups, and prevent overuse injuries. Aim to incorporate cross-training activities into your weekly exercise routine, allowing your body to recover from the impact of running while still maintaining an active lifestyle.

6. Fartlek Training

Fartlek, which means “speed play” in Swedish, involves varying your speed and intensity throughout a run. This type of workout promotes both aerobic and anaerobic fitness, and it can be a fun way to break up monotonous training. During a fartlek run, choose landmarks or intervals to increase or decrease your pace. For example, you can sprint to the next lamppost, jog for a minute, and then repeat the pattern.

7. Plyometric Exercises

Plyometric exercises help improve power and explosiveness in your running stride. These exercises involve explosive movements, such as jumping, bounding, or hopping. Plyometric exercises can be performed at home or in a gym, and they can complement your running workouts. Examples of plyometric exercises include box jumps, burpees, squat jumps, and lunge jumps.

8. Strides

Strides are short bursts of near-maximum effort running, usually lasting around 20-30 seconds. These quick accelerations help improve running form, speed, and turnover. Incorporate strides into your regular easy runs or after a warm-up. Find a flat stretch of road or track, gradually build up speed until you are running near your maximum effort, and then gradually slow down. Repeat for several times.

9. Stair Training

Running stairs is an excellent workout for strengthening the lower body muscles and improving cardiovascular fitness. Find a set of stairs, either indoors or outdoors, and run up and down them repeatedly. If you don’t have access to stairs, you can use a step bench or a sturdy box. This workout will challenge your muscles and improve your running power and agility.

10. Core Workouts

Strong core muscles are essential for maintaining proper running form and preventing injuries. Incorporate core workouts into your training routine to improve stability and overall running performance. Examples of core exercises for runners include planks, Russian twists, bicycle crunches, and leg raises. Aim to perform these exercises at least 2-3 times a week.

Frequently Asked Questions (FAQs)

1. How often should I do these workouts?

The frequency of these workouts will depend on your individual fitness level and training goals. However, it is generally recommended to include a mix of these workouts throughout the week, aiming for at least 3-4 running-specific workouts and 1-2 cross-training sessions.

2. Should I do these workouts in addition to my regular running routine?

Yes, these workouts should be incorporated into your regular running routine to help improve specific aspects of your running performance. However, it is important to balance the intensity and volume of these workouts to prevent overtraining and injury.

3. Can beginners do these workouts?

Yes, beginners can gradually incorporate these workouts into their running routine. However, it is important to start with lower intensity and shorter durations, gradually increasing as your fitness level improves. Consult with a running coach or fitness professional for personalized guidance.

4. How long should I rest between intervals or repetitions?

The length of rest between intervals or repetitions will depend on the intensity and duration of the effort. As a general guideline, rest periods should be long enough to allow for partial recovery but short enough to maintain the desired intensity of the workout. Aim for a rest period of approximately 1-3 minutes.

5. Can these workouts help with weight loss?

Yes, these workouts can contribute to weight loss when combined with a healthy diet and overall active lifestyle. Running and the recommended workouts help burn calories and increase metabolic rate, leading to weight loss over time.

6. What should I do if I experience pain or discomfort during these workouts?

If you experience pain or discomfort during any of these workouts, it is important to listen to your body and stop the activity. Consult with a healthcare professional or a running specialist to address any concerns and ensure a safe and effective training program.

7. Can I do these workouts on a treadmill?

Yes, many of these workouts can be done on a treadmill. Adjust the speed and incline settings as necessary to mimic the intensity of outdoor running. However, be mindful of your surroundings and safety precautions when using a treadmill.

8. Should I warm up before these workouts?

Yes, warming up before these workouts is crucial to prepare your body for the demands of exercise and prevent injuries. Begin with five to ten minutes of light aerobic activity, such as jogging or cycling, followed by dynamic stretches targeting the major muscle groups involved in running.

9. Can I modify these workouts for my current fitness level?

Absolutely! These workouts can be modified to suit your current fitness level and abilities. Start with lower intensity, shorter durations, and gradually increase as you feel comfortable and confident. Personalize the workouts to your needs and consult with a professional for guidance if needed.

10. What is the best time of day to do these workouts?

The best time of day to do these workouts depends on your schedule, preferences, and individual energy levels. Some people prefer morning workouts to start the day energized, while others prefer afternoon or evening sessions. Experiment with different times of day to find what works best for you.


Incorporating the right workouts into your running routine can significantly improve your overall performance and help you reach your running goals. From interval training to strength exercises, each workout targets specific aspects of running fitness. Remember to listen to your body, gradually increase intensity, and seek professional guidance when needed. Embrace the challenge, stay consistent, and enjoy the rewards of a stronger, faster, and more efficient runner.

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