Running - Knowledge

What are Tempo Runs and How Do They Help?

1037 Views - 3 mins read

Once you start running, you get a sense of freedom wherein nothing in the world can stop you from achieving your goal. But, what better way of running can intensify this feeling? The answer to that question is very simple, it is called Tempo run. If you are a runner, then you might have heard about it. However, have you ever wondered what Tempo runs actually are, what are their benefits, how many types of Tempo runs are there and who requires them? Let’s find out!

What are Tempo runs?

Tempo Runs

We all know about running and most of us love it. However, running long distance while maintaining the same speed is quite a task. Something like that requires stamina, fitness, and metabolism. And if there is one exercise, that can do all of that at once, it is the Tempo run! People who will benefit most from Tempo runs are beginner runners, runners with a long injury history, obstacle-course racing athletes and advanced runners.

Tempo run is a beneficial exercise, especially for the anaerobic, aerobic and lactate thresholds. It burns more lactic acids which helps in improving the anaerobic threshold of the body. It also helps in burning fats and carbohydrates which helps in improving the aerobic threshold. And to add to that, Tempo run enables your body to run faster with less use of your anaerobic and aerobic thresholds which then in turn, improves the lactate threshold.

Types of Tempo Runs

There are two types of Tempo runs to suit the runner requirements –

Sustained Tempo Runs: This includes one block of running at tempo pace. It may be for 20 minutes or for 3 miles, but the catch is that you can’t take a break in the middle of the effort. For example, you can have a 7-mile run with the middle 3 miles at tempo. A sustained Tempo run should be for 40 minutes.

Tempo Repetitions: Contrary to the sustained Tempo runs, Tempo repetitions generally have a break of 60-90 seconds.

Tempo variations − Making it Interesting

There are several ways to make a Tempo runs interesting, a few are listed below:

The Old One-Mile Loop: Mark a one-mile course in your neighbourhood and ask people to participate. By including your neighbours in this workout session, it not only becomes more interesting but also gives you an insight into the different levels of runners.

Hilly Tempo: For this, you need to find a hilly part of the town and mark out a course, it can be a short one-mile course or a long hilly route. Gather a group of people and run with them up and down the terrain with the same tempo.

Track Back Tempo Repeats: This is more of a group exercise. Everyone needs to have a set tempo and the faster runners need to turn back after every 5 minutes.This motivates the slower runners and inspires them to do better.

Predictor Tempo Run: Finding the right pace is the most challenging part of Tempo running. The Predictor Tempo Run gives everyone the opportunity to check how close they are to their predicted pace.

Off-Road Tempo: To make the Tempo run more interesting, you can take it off the beaten path. This mentally stimulating exercise is also a great way to increase balance and coordination.

Whether you are a runner, athlete or a running enthusiast, we hope that the tips mentioned above will help you get started and understand Tempo runs better. So, get started and let us know about your experiences. Happy running!

Feature Image Source

Running - Enthusiast
Live Your Passions
*The below list is of top products in their respective categories which have been curated by our researchers and matched to the passion relating to this article. These are not Ads and we will keep improving this list to recommend the best of the best products to our readers.

Adidas Performance Men's Supernova Glide 8 M Running Shoe

  • Enthusiast
94 SCORE

Salomon Men's Speedcross 4 Trail Runner, Black A1U8, 10 M US

  • Advanced
  • Elite
89 SCORE

Brooks Womens Ghost 10 Neutral High Cushion Running Shoe

  • Enthusiast
95 SCORE

ADIDAS ALPHABOUNCE AMS

  • Enthusiast
86 SCORE

Brooks Women's Glycerin 14

  • Enthusiast
90 SCORE

ASICS Men's Gel Venture 5 Running Shoe, Black/Onyx/Charcoal, 8 4E US

  • Beginner
88 SCORE

Hoka One One Womens Vanquish 2 Running Sneaker Shoe, Corsican Blue/Poppy Red, 6

  • Enthusiast
91 SCORE

ASICS Men's GEL-Fortitude 7 Running Shoe

  • Enthusiast
93 SCORE

adidas Performance Women's Duramo 7 W Women's Running Shoe,Black/White/Granite,8.5 M US

  • Beginner
  • Enthusiast
88 SCORE

ASICS Women's Gel-Noosa Tri 11 Running Shoe

  • Enthusiast
89 SCORE
Get Started
163 Views - 0 Comments
9 Mins Read
Trending
18408 Views - 0 Comments
12 Mins Read
3193 Views - 0 Comments
10 Mins Read
3008 Views - 0 Comments
4 Mins Read

×