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Running is more than just a form of exercise—it's a discipline, a test of endurance, and for many, a way of life.
Whether you're a seasoned marathoner or a casual runner, understanding different running techniques can help you improve your performance and enjoy your runs even more. One such technique is the tempo run, a workout that's designed to increase your speed and endurance.
At Copper Fit, our mission is to support your active lifestyle and help you achieve your fitness goals. In this article, we'll get into what a tempo run is and how it can benefit your training, all with a Copper Fit touch.
A tempo run, also known as a threshold run or lactate threshold run, is a workout that focuses on running at a "comfortably hard" pace for a sustained period. The goal is to run at a pace that's fast and challenging, but still sustainable. This pace is often described as the speed you could maintain for about an hour in a race.
Tempo runs are designed to push your anaerobic threshold, the point at which lactic acid starts to accumulate in your muscles faster than it can be cleared away. By training at or near this threshold, you can increase your body's ability to handle lactic acid, allowing you to run faster and longer before fatigue sets in.
There are different types of tempo runs, including steady-state tempo runs, where you maintain a steady, challenging pace for the entire workout, and tempo intervals, which involve periods of tempo running interspersed with recovery periods. The type of tempo run you choose can depend on your fitness level, your training goals, and the phase of your training plan.
Understanding and incorporating tempo runs into your training can be a game-changer, helping you to improve your running efficiency, speed, and endurance.
Tempo runs aren’t just a random running technique. They are deeply rooted in the science of human physiology and play a pivotal role in enhancing your efficiency as a runner.
When you engage in physical activity, your body naturally produces lactic acid, a byproduct of energy production. At lower intensities of exercise, your body can efficiently clear away this lactic acid as quickly as it's produced, preventing any build-up.
However, as you increase the intensity of your workout, the production of lactic acid also increases. Eventually, this production surpasses your body's ability to clear it away, leading to an accumulation of lactic acid in your muscles.
This accumulation is often associated with muscle fatigue and a burning sensation during intense exercise. The point at which lactic acid begins to accumulate faster than it can be cleared is known as the lactate threshold.
Tempo runs work on this principle of lactate threshold. By training at or just below this threshold through tempo runs, you can effectively increase this threshold.
This means you're enhancing your body's ability to manage and clear away lactic acid more efficiently. As a result, you can run at a faster pace or for a more extended duration before fatigue starts to set in.
But the benefits of tempo runs don't stop at improving your lactate threshold. They also significantly enhance your aerobic capacity—the ability of your heart and lungs to deliver oxygen to your muscles.
This improvement is crucial because oxygen is needed to break down glucose for energy during exercise. By improving your aerobic capacity, tempo runs allow you to maintain a faster pace for longer periods, thereby improving your overall endurance.
In essence, tempo runs help you train smarter, not harder, by leveraging the science of your body's energy production and utilization processes. They help you push your physical boundaries and improve your running efficiency by training your body to handle higher intensities for longer periods.
Tempo runs can seem intimidating at first, but they are quite straightforward once you understand the concept. The primary goal of a tempo run is maintaining a "comfortably hard" pace for a sustained period. Determining the right pace is a crucial part of this workout.
A general guideline is to run at a pace you could sustain for about an hour in a race. For many runners, this translates to about 80-90% of their maximum effort.
To get started, here's a more detailed, step-by-step guide on how to do a tempo run:
Begin your workout with a 10-15 minute warm-up at an easy pace. This warm-up phase is essential as it prepares your body for the more intense workout ahead.
It gradually increases your heart rate, warms up your muscles, and reduces the risk of injury. You can start with a slow jog and gradually increase your pace. You can also incorporate dynamic stretching exercises to further prepare your muscles.
After adequately warming up, it's time to increase your pace to your predetermined tempo speed. This tempo speed should feel challenging but sustainable.
It's not about sprinting or pushing yourself to the point of exhaustion—it's about finding that sweet spot where you're working hard but can still maintain the pace. Depending on your fitness level and training goals, you should maintain this pace for 20 minutes to an hour.
After the tempo run, it's crucial to finish with a 10 to 15 minute cool-down at an easy pace. This phase helps your body recover from the intense workout. It allows your heart rate to gradually return to its resting rate and helps prevent muscle stiffness. A slow jog or walk, followed by static stretching exercises, can be an effective cool-down routine.
Tempo runs can be incorporated into your training plan once or twice a week, depending on your current fitness level and specific training goals. Keep in mind, the goal is not to run at your maximum speed, but at a "comfortably hard" pace.
During your tempo runs, wearing Copper Fit compression gear can provide additional support to your muscles and joints. This support can help with performance and aid in recovery.
Our products are designed to move with you, offering comfort and support even during intense workouts. They can be a valuable addition to your training gear, helping you get the most out of your tempo runs
Tempo runs offer a host of benefits that can enhance your training and improve your running performance, regardless of whether you're a distance runner, sprinter, or somewhere in between.
Recovery is a crucial part of any training regimen, and tempo runs are no exception. After a demanding workout, your body needs time to repair and strengthen itself.
Copper Fit products can aid in your recovery process, too. Our compression gear can be worn post-workout to help soothe muscle soreness and support recovery. Don’t forget, effective recovery is just as important as the workout itself for improving performance and reaching your training goals.
Tempo runs are a valuable tool in any runner's training arsenal. They challenge you to push your limits, enhance your lactate threshold, and improve your aerobic capacity.
This leads to increased speed, endurance, and overall running efficiency. Incorporating tempo runs into your training regimen can significantly elevate your performance, whether you're preparing for a race or simply aiming to improve your fitness.
At Copper Fit, we're committed to supporting your active lifestyle and helping you achieve your fitness goals. Our range of products, designed with high-performance athletes in mind, can provide the support and comfort you need during your tempo runs and aid in your recovery process.
Effective training is about pushing hard but also about recovering well. Listen to your body, maintain a balanced approach to training, and don't hesitate to seek professional advice if needed.
With the right training, recovery strategies, and the support of Copper Fit, you're well on your way to becoming a stronger, faster, and more efficient runner.
Sources:
Humans are Born to Run | UC Davis
Aerobic Exercise: What It Is, Benefits & Examples
How To Build Endurance While Running | The Well by Northwell
