Many people think that running is nothing complicated, and the training itself will always look the same. However, nothing could be more wrong. Depending on what effect you want to achieve – improve speed, endurance, and maybe prepare for long-distance running – you can choose one of the 4 training methods. Get to know them all and choose the one that is best for you.

Endurance training

Otherwise known as long run training. It is a great way to lose weight and develop an athletic figure. It is important to keep your heart rate lower while exercising. The run itself, depending on your condition, can be 5, 10 or even 20 km. It is important that the training duration does not exceed 2.5 hours.
The main goal of endurance training is to improve metabolism and increase oxygen transport inside the muscles by increasing the amount of glycogen and capillaries (blood vessels).

Speed ​​training

This type of running training is usually carried out over short distances up to a maximum of 400 m. Its main purpose is to increase running speed, improve fitness and increase the effectiveness of the exercises. As the Speed ​​Increasing sessions are very intense, it is recommended that their duration should not exceed 30 minutes.

Threshold training

If you want to develop a great condition and increase resistance to fatigue, running threshold training will be the best solution. Exercises should be performed at the limit of your efficiency, so as not to reduce the pace for the entire duration of the session, i.e. about 60 minutes. Threshold training is performed on the so-called lactate threshold, which is when the concentration of lactic acid in the muscles is around 4mmol.

Interval training

This is one of the most popular training methods among runners. There are many definitions of what an interval run should look like. The most popular of them says that it is a training that takes place at a distance of up to 2 km, while covering one section should not take more than 5 minutes. Interval training is divided into short stages according to its intensity. The body, even of an experienced runner, is not able to withstand this type of training for more than a dozen or so minutes without breaks.

How to prepare for running training?

If you already know which training method will be best for you, it is important to prepare for the run. It is necessary to warm up properly and to ensure optimal hydration during training. Running clothes and stable and safe footwear are also extremely important.
Regardless of the season, Treen clothing will be a great solution. T-shirts with short sleeves, as well as pants of various lengths, are perfect for summer, winter or spring. A wide selection of clothing will satisfy both amateurs and professional runners. We cordially invite you to familiarize yourself with the full offer of the Treen brand.