Have you ever wondered what runners mean when they say, “I just did a tempo run” or “I’m really looking forward to my next fartlek run”? Running lingo can seem a little foreign if you are a beginning runner; however, learning the language is key to improving your run workouts and can help you enjoy the variety of workouts available.
Circuit Training: a medium intensity strength training exercise program where the participant moves quickly through a series of 8-10 exercises and performs either 10-25 repetitions or performs and exercise for 30 seconds-3 minutes http://www.webmd.com/fitness-exercise/a-z/circuit-training
Easy Run: the “other day of running” or the day of running where the participant is building baseline mileage or running at a pace to recover from a more difficult work-out http://www.runnersworld.com/race-training/the-easy-day-pace
Fartlek Workout: “speed-play” run where the participant runs quickly for a short period of time and then runs more slowly to recover; this is a less structured type of run to increase speed; an example is to run quickly from mailbox on a country road to the next then run slow for the next 2 mailboxes and then increase speed for the next 3 mailboxes, etc. http://www.runnersworld.com/ask-coach-jenny/whats-the-difference-between-fartlek-tempo-and-interval-runs
Form Drills: specific drills to enhance running technique, improve speed, and reduce injury http://www.runnersworld.com/workouts/5-drills-to-make-you-a-better-runner
Interval Workout: running where the participant has brief intense periods of running followed by disciplined recovery periods http://www.runnersworld.com/ask-coach-jenny/whats-the-difference-between-fartlek-tempo-and-interval-runs
Long Run: the longest run of the week in a training program; designed to increase endurance; total mileage per week should not exceed a 10% increase per week in order to reduce the risk of injuryhttp://www.marathontraining.com/marathon/m_longr.html
Plyometrics: jumping exercises to build overall strength and condition the core muscles http://www.webmd.com/fitness-exercise/a-z/what-is-plyometrics
Speed Workout: running at a faster pace in practice to increase speed during a race http://running.competitor.com/2014/04/training/running-101-basic-speed-workouts-for-runners_8047
Strength Training: resistance training with body weight, dumbbells, weight machines, resistance bands, or fitness balls http://www.runnersworld.com/workouts/10-essential-strength-exercises-for-runners
Tempo Run: structured running where the participant warms-up then runs at a “level just outside your comfort zone” and finishes with a cool-down http://www.runnersworld.com/ask-coach-jenny/whats-the-difference-between-fartlek-tempo-and-interval-runs
If you are interested in learning more about how to begin a running program or how to improve upon your current running program, we can help. Physical therapists are musculoskeletal specialists or movement experts. At De Witt Physical Therapy & Wellness, we specialize in evaluating and treating you based on your needs. We will design a running program precisely for you. Call 262-358-6730 now or visit www.dewittptwellness.com to schedule.
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