Jogging Workout Techniques
To the casual observer, a jogging workout is the same throughout the routine. Whether one is running fast or slow, short or for an extended duration, it is one and the same and must therefore be taken to produce the same results as every other run that you have. If you are that observer, then you might probably be surprised to know that there is a very specific reason for any jogging workout and that running slow or fast, short or long can actually lead to different results in performance and fitness.
In the succeeding paragraphs, we look at some of the most common jogging workout forms and analyze their respective purpose and results to athletes who are staunch disciples of the arts of long distance running and sprinting.
Speed Workout - Any discussion about the form of jogging workout must begin with speed training. This is because speed training produces the most noticeably results in any jogger or runner. Simply put, if you train yourself to run slow, you will run slow. Conversely, training yourself to run fast will allow your body to adapt to running fast. In precise terms, a speed workout is done by running “at least” a minute per kilometer faster than your average or normal speed. Say, you can run a kilometer in seven minutes; you can begin tailoring your jogging workout for speed by running a kilometer at six minutes or less.
An essential component of any speed workout is being able to alternate fast and slow running. In standard jogging parlance, one can run for five minutes fast, then two minutes slow, and then repeat alternating for at least 30 minutes to an hour.
Tempo Jogging Workout - A tempo jogging workout is an extension of the speed workout with a slight tweak. Instead of alternating fast-slow runs, a tempo is run at constant speed for an extended period. This speed lies just between your normal jogging speed and your fast speed. Depending on the exact goals, a tempo run should be done for at least 1 hour.
Maintenance Workout - You would be glad to know there’s a suitable “maintenance run” built into every jogging workout plan. A maintenance run is one where you can run at your normal speed for 30 minutes or more. It is done purely to help your muscles recover without having to strain your body too much.
Long Runs - Ideally, a jogging workout should have a weekly run that is done at a speed lower than your average jog speed but done for an extended period. For example, if you are training for a 10-k race, you can do your long runs of up to 8 kilometers but do it at a pace that is slower than your normal speed so your body gets used to the long and constant pounding of a distance event.
As you can see, there is more than one jogging workout that you can use to spice up your routine. You would also be happy to know that by alternating these workout types on a regular basis, you are teaching your body various skills including learning how to run faster and run longer.
See if you can incorporate any or all of these jogging workout forms and watch your running speed and distance improve. These workouts will transform your performance so much that you will never look at jogging the same way again. Better yet, you will stay slim and keep yourself physically fit.