When it comes to running, variety is important. AN good running routine includes slow runswhat they build your aerobic base, along with some medium and fast paced runs, which help build speed and power. ANit’s important like thatLong, slow runs are, however, they can feel monotonous. A way to break things up a bit, and add some speed work to your long runs:is by incorporating overvoltages.
who run waves?
yesurges are mid-race bursts of speed. Different from speed workouts (in which you run fast Y so walk during recovery), the goal with arises is running continuously but with short bursts of speed built in. they are sometimes called “farts,” which in Swedish means “speed game”.
The advantage of surges is that they help you learn to vary the speed, which is one of the most difficult things to do, since tend to gravitate towards run at a specific pace. Y.T.The great thing about waves is the adaptability. May make waves in a critical speed rhythmthat would be about 5K or 10 km run pace—spulses at this rate will help your fast-twitch muscle fibers use oxygen more efficiently. or you can make waves in a aerobic pacethat can help improve yourrun pace
For any of these options, you’ll want to do them in short intervals, with enough time in between to fully recover. A good rule of thumb is to try to end your workout feeling like you could have worked harder. The goal is not to beat your body, but to focus on making steady and consistent gains.
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How to incorporate surges into your long runs
What this looks like for your long run will depend on your current training and goals are, but it doesn’t need to be complicated. Warm up first by running for 10 to 15 minutes. Then, at periodic intervals, throw in a burst of speed. You can either time the surge or you can use landmarks, such as running to a specific house or tree. Aim for about 30 seconds to two minutes for each surge, after which you’ll return to your regular running pace.
The important part is to run long enough between each surge that you are fully recovered. If that means doing only one or two surges in the beginning, that’s just fine. If done consistently, these will add up.
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