In episode 359 of the Real Life Runners podcast, we discuss the importance of including three types of runs in your training regimen to avoid injury, increase motivation, and achieve your running goals: easy runs (L2), tempo runs (L5), and hard intervals (L8). We explain the physiological and mental benefits of each run type, emphasizing the necessity of variation for progress and enjoyment.

Easy runs build aerobic capacity and teach your body to efficiently use oxygen and fat for fuel. Tempo runs improve your lactate threshold and mental toughness, while hard intervals enhance anaerobic capacity and muscle recruitment. We underscore the critical balance between running volume and intensity, and offer strategies for integrating these runs into a balanced training plan.

We also touch on common misconceptions and hurdles runners face in adjusting their training habits, providing encouragement to those seeking to optimize their running through this structured approach.

01:43 Breaking Down the Myths: Why Variety in Running Matters

02:41 The Mental and Physical Barriers to Diverse Training

07:52 Easy Runs Explained: Building a Strong Aerobic Base

24:40 Understanding Tempo Runs: The Key to Progress

30:15 The Science Behind Lactate Threshold and Its Benefits

32:23 Mental Toughness and Tempo Runs

37:49 Introducing High-Intensity Interval Training (HIIT)

45:32 Anaerobic Capacity: Boosting Speed and Power

49:43 Planning Your Training: Volume, Intensity, and Recovery

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