The next time you pass a fellow runner, try and figure out why he's running. It could be to achieve a personal best or a weight loss goal, or general conditioning. Regardless of your reason for being out there, knowing what kind of runner you are helps you figure out the best types of training you need to achieve maximum results and attain your goals.
The Run-a-Aholic
You love running because of how it makes you feel. It is your outlet for stress and how you keep yourself sane. You don't always need to have a distance or set course to run, you just travel the road to see where your legs take you. Boredom is a big obstacle some runners face, especially if they are always running the same or similar routes. When you start from home, you always have to account for running back. Try having someone drop you off a certain distance from your desired finish and just run home. Running through parks and off-road trails is another great way to keep yourself motivated.
Running for Fat Loss
If you are running to achieve a weight and fat loss goal, be aware of a few things. One is that high-intensity training burns more calories (and more fat) per minute. So, running for 30 minutes at a faster pace will burn almost two times more fat. Interval training is another great way to burn fat; it consists of short bursts of high-intensity activity with periods of recovery or low intensity. For someone who wants to burn fat, running as hard as you can for one to two minutes and resting for three -- a walk or jog -- is ideal. If you have access to a track, running as hard as you can for one lap and walking another is also an option.
The Road Racer
You have always been competitive, and running is no different. You are running to perform well overall or in your age group, and that's the bottom line. Training for road races depends on the distance, but it generally follows the same format. You'll train five or six days a week. Two or three will be mileage, which is important for your overall conditioning. If you are training for a 5k, keep your mileage runs around 40 to 45 minutes. Leave one to two days for interval training; if you're training for a 5k, try 750m to 1k loops. Map it out and time them, and give yourself plenty of recovery time between intervals. Hill training should also be incorporated, but you can do this on your mileage days by planning it into your routes.
The Trail Runner
Trail running is not for the faint of heart. It offers tough terrain, steep hills, and a more scenic experience. Keep in mind that if you are making the switch from road to trail running, it will take you 15 to 20 percent more time to complete the same distance on the road. Your joints will thank you because trail running is easier on your body than on pavement. Vary your routes to prevent boredom -- there are great trail systems all over North America. Try to run with a group or partner, and carry a cell phone. Always tell someone where you are going and when you expect to be back; trail running can be very dangerous, especially on an unfamiliar route.
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