-
ASICS
(1)
-
cycling
(1)
-
garminfenix7pro
(1)
-
garminfitnesswatches
(1)
-
garminsmartwatches
(1)
-
garminsportsmartwatches
(1)
-
Guides
(1)
-
Hiking
(1)
-
kids running shoes
(1)
-
nextleveltraining
(1)
-
Nike
(1)
-
pegasus41
(1)
-
puma kruz nitro
(1)
-
Puma shoes
(1)
-
Running
(3)
-
running
(3)
-
runningshoes
(1)
-
running shoes
(1)
-
smartsmartwatches
(1)
-
smartwatches
(1)
-
swimming
(1)
-
trail running
(1)
-
training
(1)
-
Walking
(1)
“
Understanding the different types of runs and having the right pair (or pairs!) of shoes for each is a game-changer for both your performance and comfort
Whether you're a beginner or seasoned runner, every good running program should be made up of a few different types of runs. Why? Each one plays a unique role – from building endurance and speed to improving recovery and reducing injury risk. Mixing up your runs keeps is also a great way to keep your training balanced, your body challenged, and your mind switched on.
Whether you're training for a race or just looking to get the most out of your weekly sessions, understanding the purpose behind each run is key to running smarter (and stronger).
Not quite sure what each type of run actually does for your training – or which ones you should be prioritising each week? Don't worry, we've broken it all down for you.
Below is a simple guide to the different kinds of runs – from easy runs to tempo and recovery runs – and how they each support your progress. Plus, you'll find the running shoes recommended by us to wear for each type of run. Use it as a reference to shape your routine and make every run count.
1. Easy Runs: The Heart of Your Training
What is it?
Easy runs are all about building endurance and helping your body recover from more intense sessions. And yes – they really are meant to be easy. It might seem counterintuitive, but running slow is one of the best ways to get faster over time.
For easy runs, you should be moving at a conversational pace – so if you can't hold a chat without getting breathless, it's time to ease off.
These runs are low-effort but high-reward and form the foundation of most training programs, making up the bulk of your weekly kilometres.
Benefits:
- Increases aerobic endurance
- Promotes recovery
- Reduces the risk of injury
- Builds mental stamina
What shoes are best?
For easy runs, comfort is the name of the game. You'll want shoes that provide plenty of cushioning to keep your feet feeling light and relaxed. Shoes with a plush midsole delivering massive cushioning, like the ON Cloudmonster 2 are perfect for those long, easy-paced days when you're putting in the kilometres but want to keep it gentle on the joints.
2. Tempo Runs: Push Your Limits
What is it?
A tempo run is all about building speed while staying within a controlled, sustainable effort. These runs are typically done at a "comfortably hard" pace, where you're running faster than easy pace but still able to maintain good form and breathing. Tempo runs help increase your lactate threshold, meaning you can run faster before your body starts to fatigue.
Tempo runs typically last between 20 to 60 minutes, depending on your experience level, and are run at about 85–90% of your max heart rate – just below your all-out effort. If you're new to tempo running, it might be a good idea to start with shorter efforts around 10 minutes and build from there.
Benefits:
- Increases your ability to sustain faster speeds
- Boosts cardiovascular fitness
- Improves mental toughness and focus
What shoes are best?
For tempo runs, you want a shoe that's lightweight but still provides enough cushioning to keep your feet comfortable at higher speeds. The Asics Magic Speed 4 is an excellent tempo running shoe. It features FF BLAST TURBO in the midsole which delivers propulsive energy return, while its carbon plate creates a smoother, more propulsive sensation at toe-off. It's the perfect balance between cushioning and responsiveness, making it ideal for those intense but controlled efforts.
3. Long Runs: The Big One
What is it?
Long runs are the core of distance training, whether you're working towards a 5K, 10K, marathon, or beyond. These runs should be done at a slow, steady pace and should feel reasonably comfortable. The goal is to increase your stamina and mental endurance while gradually getting your body accustomed to longer distances.
Benefits:
- Builds endurance
- Teaches your body to burn fat as fuel
- Strengthens your muscles, tendons, and bones
- Prepares you mentally for race day
What shoes are best?
For long runs, you want to look for shoes with ample cushioning and support. You could be out there for hours, so you want shoes that can handle the distance without causing blisters or discomfort.
Look for shoes with a plush, durable sole and a supportive upper. The Mizuno Neo Vista is a great option for long-distance running, providing just the right amount of cushioning and stability for those extended Ks, while its Smooth Speed Assist uses foot angle science to reduce calf strain and improve running efficiency for a smoother running sensation.
4. Interval Runs: Sprint, Rest, Repeat
What is it?
Interval runs are like your body's way of saying, “Oh, you want to push me? Fine, let's go!” These are quick bursts of full-throttle speed, followed by a little breather to catch your breath before you do it all over again.
They're designed to make you run faster, harder, and way beyond your comfort zone – and trust us, your cardiovascular fitness will thank you later. Sure, they can be intense, but the benefits are huge – intervals boost your running economy and VO2 max, helping you to become a more efficient runner.
Benefits:
- Boosts speed and power
- Improves cardiovascular health
- Increases your body's ability to recover quickly
What shoes are best?
For interval runs, you need something lightweight and responsive, as you'll be making quick, explosive movements.
A shoe like Adidas Evo SL is a great choice these fast-paced, explosive workouts. These shoes are designed to be ultra-responsive with its full-length Lightstrike Pro midsole cushioning technology, giving you the agility and speed needed for those short bursts.
5. Hill Runs: Strengthen and Conquer
What is it?
Hill runs might not be for the faint hearted but what they are good at is building strength, power and speed. Running up a hill forces you to engage your glutes, quads, and calves more than a flat surface, so expect your legs to get a killer workout.
Basically, you want to find a hill (alternatively, a treadmill on incline) that you can either sprint up in short bursts or use for a longer endurance run. If running up a hill, do it at a faster pace, then jog or walk back down and repeat. These runs can be both a physical challenge and a mental one, but they're incredibly effective at improving your form and efficiency as a runner.
Benefits:
- Increases leg strength and power
- Improves running form
- Helps with speed and stamina
What shoes are best?
For hill runs, you want shoes that offer both traction and support. A shoe with a durable sole and good grip will help you power up those inclines without slipping. Look for trail running shoes, like Salomon Aero Glide 3 GRVL, which offers excellent traction and stability designed for all terrain. The high stacked energyFOAM evo combined with midsole decoupling delivers soft landings and cushioned shock absorption with every step.
6. Progressive Long Runs: Build Speed Gradually
What is it?
A progressive long run is one where you start off at a comfortable pace and then gradually increase your speed throughout the workout, finishing at a faster pace than you began – even if it's only a few seconds faster.
It's a great way to build endurance and teach your body to finish strong – great for those who want to improve their race-day performance. You might start out at your “comfortably hard” pace, but no matter your pace, resist the urge to bolt out of the gate. Start steady, and you'll be more likely to have something left in the tank to finish strong.
Benefits:
- Helps build stamina and speed
- Improves pacing and race strategy
- Strengthens both the physical and mental aspects of running
- Teaches your body to finish strong, which is key for race day
What shoes are best?
For progressive runs, you'll want a shoe that provides a good balance of comfort at the start and responsiveness towards the end when you're picking up speed. Shoes with a bit of a spring or energy return are great for those faster paces. A shoe like the Asics Superblast 2 can help with those faster segments, while still offering enough cushioning and a super-light bouncy experience for the beginning of your run.
7. Fartlek Runs: Speed Play for Fun and Fitness
What is it?
Fartlek, a Swedish word meaning "speed play," is a type of run where you alternate between fast and slow segments, but with no structured intervals and no rest or walk.
It's less rigid than a traditional interval session and more about listening to your body and playing with pace. You can sprint to a tree, jog to a light pole, and repeat – basically, you're mixing up speed and recovery in a more spontaneous way.
Benefits:
- Improves both speed and endurance
- Great for building mental toughness and adaptability
- Keeps runs exciting and prevents boredom
- Enhances your body's ability to recover quickly during high-intensity bursts
What shoes are best?
For Fartlek runs, you want shoes that are flexible, comfortable, and able to handle varying paces without feeling too heavy or sluggish. Look for lightweight shoes that still provide a bit of cushioning and support for those speedy bursts. Shoes like the Nike Zoom Fly 6 is a great option. Their lightweight design and carbon fibre plate helps for quick acceleration and responsiveness but still comfortable enough for longer, slower segments
8. Recovery Runs: Time to Let Your Body Heal
What is it?
After a week full of tough workouts, recovery runs are your well-deserved chance to hit the reset button. Think of them as your "chill mode" – low-intensity, relaxed runs where the focus is all about easy movement to help flush out lactic acid and restore your energy.
Don't go pushing it though – keep the pace super comfortable and resist the urge to go too fast. Instead, keep it short, around 20 to 40 minutes, and let your body soak in the recovery benefits. It's all about recharging so you're ready to take on the next week of runs.
Benefits:
- Promotes blood flow to muscles
- Aids in muscle recovery
- Builds endurance
- Reduces soreness
What shoes are best?
Recovery runs are about comfort. A soft, cushioned shoe will make all the difference when you're just trying to shake out the legs and recover from more intense runs. The Puma Mag Max is a great choice – extra cushioning from the Puma NITRO™ FOAM with a smooth ride, that's built for distance.
Why You Should Rotate Your Shoes
Having a rotation of running shoes isn't essential, but it's a great way to maximise your performance and reduce the risk of injury. Here's why:
- Preserves Shoe Longevity – Each shoe has a specific lifespan, and rotating between pairs ensures that none of them wear down too quickly.
- Injury Prevention – Running in the same shoes every day can lead to repetitive strain. Mixing up your shoes helps distribute the impact on your joints differently.
- Performance Boost – Using shoes designed to specific runs helps you get the best out of each type of workout, whether you're looking for speed, support, or cushioning. For example, keeping your race day shoes (with a responsive midsole or carbon plated) just for race day will help preserve their performance and longevity, ensuring maximum efficiency when you need it the most.
Run Smarter, Not Harder
Understanding the different types of runs and having the right pair (or pairs!) of shoes for each is a game-changer for both your performance and comfort. And while having a shoe rotation may not be a must, it's certainly a smart strategy for staying injury-free and feeling fresh no matter how many kilometres you log. So, lace up the right pair, get out there, and run smarter, not harder.
The information provided in this article is for general informational purposes only and should not be considered as personal training advice. Always consult with a certified running coach for guidance tailored to your individual needs and circumstances.