8 Types Of Running Exercises

By now, you’ve probably heard about the countless benefits of running to your health. Not only will it improve your body, but it will also boost your overall wellbeing.

With its promising effects, it’s inevitable for many to jump on the bandwagon without knowing about the important details.

Admit it or not, not all runners know the difference between the various types of running exercises.

Some might even think that running is all the same. But did you know that there are different kinds of runs depending on your needs?

Check them out below:

Running Exercises

Base Run

This kind of run is perfect for beginners. It is usually relatively short to moderate-length run done at your natural pace. Base run is not meant to be challenging. It is supposed to be frequently done instead.

By doing base run, you can significantly improve your endurance, aerobic capacity, and running capability. If you want to consider a base run, try running 5 to 6 miles at your natural pace, then gradually increase as you improve.

Progression Run

This run is slightly more challenging than base run. Initially, runners are required to begin at their natural pace and end with a faster speed similar to that of a marathon.

Since this workout is moderately challenging, it needs longer recovery time as compared to easier ones. An excellent way to start a progression run is by tackling 5 miles at your natural pace, then adding another mile at marathon speed.

Long Run

Long Run

This is basically a base run but lasts long enough to make you feel moderate to severe fatigue.

The idea is to boost your raw endurance, making you more capable of taking in longer distance and duration in your next runs.

During a long run, there’s no need to increase your speed as your normal pace is enough to get the work done.

But if you’re up for more challenge, you can incorporate other techniques like progressing the pace or mixing intervals.

Since this is a more extended version of a base run, it’s better to run at least 10 miles on your natural pace.


Similar to long run, fartlek is a base run but with mixes of intervals based on duration and distance. This is considered a great way of improving your efficiency and fatigue resistance, which in return can definitely boost your performance.

An ideal way to do this is by running 5 miles at your natural pace plus 10 spurts of increased speed and ending it with a minute of a recovery run.


Interval runs are usually composed of shorter segments of fast running followed by slow jogging or standing recoveries. This allows runners to combine more fast running into a single session, improving efficiency and fatigue resistance.

In addition, this kind of run is typically done on the track and subcategorized as short and long intervals.

Hill Repeats

Hill Repeats

Another challenging form of run is hill repeats.

It is a combination of short series of uphill running, which helps boost your aerobic power.

It can also improve your high-intensity fatigue resistance, pain tolerance, as well as strength.

If you want to give it a try, start by jogging for 2 miles, followed by 10 sets of uphill runs. Make sure to put 1 to 2 minutes of recovery breaks and 2 miles of jogging to cool down.

Tempo Run

Also known as threshold runs, this form of exercise is performed at the fastest pace a runner can sustain for a specific period of time.

Tempo run helps boost the speed you can perform for an extended period with more efficiency. Since this run is very challenging, it requires longer recovery time.

In order to achieve the best results in this kind of run, it’s important to focus on your breathing and make sure that you’re not gasping for air.

A good example of tempo run starts with 1 mile of jogging, followed by 3 miles of run at the fastest speed you can do, and ending with 1 mile of regular jogging to cool down.

Recovery Run

Typically, this run is short and performed at a relaxed pace. It is not required to exert too much effort in this workout as it serves merely a source of additional mileage to your training routine without compromising the condition of your body.

Recovery runs are best performed after a hard workout.