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From Fellrnr.com, Running tips
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Runners often start out by running the same distance at the same pace each time. However, using different styles of training runs can significantly improve the benefits of exercise. Our bodies respond to the training stress of running by being temporarily weakened, then growing back stronger, a process called [[Supercompensation and Why exercise does not make you fit|Supercompensation]]. There are different ways of training that produce different stress and result in different improvements. Training modifies different systems in the body, including cardiovascular, muscular, biomechanical, neurological and hormonal. This article gives a high level overview of the different training types.
Many runners do the bulk of their miles in what are often described as 'easy' runs. These runs are 'easy' in the sense that they are not fast enough to improve aerobic capacity, or maximal speed and not long enough to improve endurance. There is little evidence to support the idea that an easy run on a rest day improves recovery<ref name="soccer"/><ref name="active"/>. Adding an extra 20% distance at an easy pace (from 4 to 6 days/week) did not improve marathon times in a study <ref name="marathon"/> <ref name="lsd"/>.
There is a lot of variety to hill training. It can be used with interval training, running hard up the hill and easy down to build fitness with lower impact. However, [[Downhill Running]] and especially [[Downhill Intervals]] are the best form of hill running. A long run can be hilly to prepare for a long, hilly race.
Racing can be used as a form of training, and for some people this is their preferred way of improving their speed. I think that for most runners, a marathon or longer race does too much damage to produce a useful fitness benefit.
* [[Golden Rule of Training]]
* [[Supercompensation and Why exercise does not make you fit]]
* [[Fartlek]]
* [[Walking Breaks]]
<references>
<ref name="soccer">Neuromuscular fatigue and recovery in elite female soccer: effects of active recovery. http://www.ncbi.nlm.nih.gov/pubmed/18202563 </ref>
<ref name="active">Rest v Active Recovery
http://evidencebasedfitness.blogspot.com/2008/02/rest-vs-active-recovery.html</ref>
<ref name="jack">[4]Jack Daniel's Running Formula, 2nd Edition, pp 111</ref>
<ref name="marathon"> Preparing For Your First Marathon
http://www.pponline.co.uk/encyc/0307.htm http://www.pponline.co.uk/encyc/0307.htm</ref>
<ref name="lsd"> Long slow distance training in novice marathoners http://www.ncbi.nlm.nih.gov/pubmed/7886283</ref>
</references>
[[Category:Beginners]]
[[Category:Training]]