Running Every Day Beats a Thousand Medications: 5 Effective Running Workouts to Master

Running is gaining immense popularity in China, with an increasing number of marathons and enthusiasts joining the ranks. However, many people are still just casual participants, rather than aiming to improve their performance. If you've fallen in love with running, it's time to enhance your skills and avoid merely "window-shopping" in races.

Running every day can be more beneficial than countless medications! Here are five essential running workouts to take your training to the next level:

1. LSD Training (Long Slow Distance)
LSD training involves running at a slow pace over a long distance. This method is designed to improve muscle endurance and cardiovascular function, ensuring that your muscles don’t easily get fatigued and enhancing your lungs' capacity to absorb and store oxygen. Professional marathon runners use LSD training for about 70% of their routine, prioritizing endurance over speed. Aim to run at a pace where you can comfortably converse and continue for 1-2 hours.

2. Tempo Runs
Once you're comfortable with LSD training, it's time to incorporate tempo runs to boost your cardiovascular and respiratory systems. Tempo runs involve increasing your pace, while shortening the distance to around 10-15 kilometers. This workout should be intense enough to make speaking a challenge but still manageable. Aim for about an hour of running at this pace.

3. Interval Training
Interval training combines speed and endurance by alternating between high-intensity sprints and recovery periods. This workout, also known as lactate threshold training, improves your body’s ability to process and clear lactate, delaying the onset of fatigue. Target a heart rate where completing a sentence becomes difficult and run for about 45 minutes.

4. Sprint Intervals
Sprint intervals involve running short distances of 100 to 200 meters at full speed with minimal rest in between. This high-intensity, anaerobic training rapidly builds your lactate tolerance and metabolism. It’s best to include sprints in your routine 1-2 times per week, with each session consisting of 4-8 sets, each including a sprint and recovery.

5. Hill Repeats
Hill repeats are one of the most challenging workouts, as they require you to battle gravity. This workout involves running uphill in intervals: sprint up the hill and then jog or walk down to recover. This method maximizes your oxygen intake and anaerobic metabolism while strengthening your legs. Perform hill repeats every two weeks, with 4-8 sets per session.

Incorporate these workouts into your routine to improve endurance, speed, and overall performance. By following these strategies, you’ll be better equipped to handle races and achieve your running goals.