What Is Tempo Running And How To Elevate Your Performance
You’re not alone in asking, ‘What is tempo running?’ A lot of runners feel the weight of fatigue slowing their pace just as the finish line looms closer, and that’s why they look to this technique.
Here, we’ll discuss tempo running and other aspects that could help you elevate your overall performance. Whether you’re aiming to crack your next 5K or chasing a personal marathon milestone, this guide tells you all about the factors that go into a well-rounded training regimen.
What fuels your run
The power of attitude in running
While some might think it’s about physical endurance, attitude actually plays a crucial role in the world of running.
From the very first step on the track to that exhilarating finish line moment, the mindset we carry determines much of our experience. It’s that very attitude that empowers us through tough terrain, compels us to push past our boundaries, and keeps our sights set on those rewarding goals. A strong outlook doesn’t just motivate; it makes all the difference.
The necessity of selecting suitable gear
While attitude controls our bodies, we mustn’t undermine the impact of the right gear. It’s pivotal, especially when it comes to running shoes. From Mizuno shoes and Hoka shoes, making the right choice for your specific needs and preferences provides that essential support, comfort and performance edge.
The tempo running approach
Other than our attitude and gear, what else can drive our runs? It involves techniques like tempo running.
Tempo running is the practice of sustaining a steady pace over a stretch, and it’s designed brilliantly to amp up our lactate threshold. That’s when we play tug-of-war with lactic acid, trying to ensure it doesn’t accumulate faster than we can clear it. Such a build-up occurs when the body’s oxygen is depleted from exercise, giving you that fatigued feeling you might be familiar with.
Sounds technical? At its heart, it’s about building endurance and speed. Yet, much like any other run, the journey becomes smoother with the right attitude and the perfect pair of shoes. Route planning, proper warm-ups, and yes, gearing up right, play an instrumental role in making tempo runs effective and rewarding.
💡KEY TAKEAWAY: The world of running is vast and exhilarating, and our choices, both mental and physical, carve out our unique paths. It’s important to embrace a determined attitude, gear up for the journey ahead, and try new techniques like tempo running to improve yourself slowly and surely.
Understanding tempo running: Beyond just speed
Tempo running and its unique characteristics
Tempo running isn’t just a fancy term tossed around in the running community. This type of speed workout shares its space with the likes of fartlek and interval sessions, so think of it as a sustained effort to keep pushing your boundaries.
Whether you’re training for a 5k or a half marathon, the objective remains the same – to slowly progress your ability to maintain a faster pace for a prolonged period of time. A genuine tempo run, or what many call a threshold run, is a pace that’s roughly half a minute behind your usual race tempo. On a scale of exertion, it’s the point where you feel you’re working at a six out of ten to balance speed and stamina.
Differences between tempo runs and other types of runs
The concept of tempo running stands out in the realm of cardiovascular activities. While a tempo run is about maintaining a consistent rhythm, fartlek sessions play with pace variations and interval training swings between high-octane bursts and recovery periods.
The essence of tempo runs is that they get you running just a touch below or right at your anaerobic level, training your body to toe that line.
How tempo running fits into a holistic training regimen
Incorporating tempo runs into your weekly routine isn’t just about improving speed – there are a world of benefits waiting.
For starters, it’s a great method to bolster endurance and pace, transforming you into a powerhouse on the track. The physical gains from such runs are palpable, as you can feel yourself gaining more and more stamina as you continue to practise this approach. And when it comes to the big race day, a marathon with long stretches can feel less daunting and tiring.
💡KEY TAKEAWAY: Tempo runs are distinct from other types of running methods and offer a balanced approach to building stamina. By consistently running just below your regular pace and level, you can enhance your physical endurance. Incorporated into a training routine, it can become an indispensable tool for both novice and seasoned athletes, promising holistic development and race-day readiness.
Mental advantages of tempo running
Cultivating a positive and open mindset
Tempo running, with its endurance-forming nature, naturally shapes a runner’s mental fortitude. Pushing oneself just outside the comfort zone, this style of running acts as a testing ground, moulding a resilient, positive mindset that’s willing to adapt.
After all, running is more than just the same routine while wearing your favourite Saucony shoes or Asics shoes; it’s about empowering yourself mentally with other techniques like tempo running.
Overcoming mental barriers and pushing limits
Consider the times when you felt like giving up – when the rhythm of your breath and stride seemed too taxing. Tempo runs test these very limits and push you to go further. During this burning point, you’re constantly telling yourself things like ‘One more lap’.
Every time you triumph over a tempo run session, you conquer your inner doubts, emerging with increased mental strength and an innate feeling of toughness. It’s akin to the grit experienced during actual competitions, preparing you psychologically for those crucial moments in races.
💡KEY TAKEAWAY: Aside from physical endurance, you can also experiment with different types of runs and have an open mindset by trying tempo runs. What’s more, it can help you break through those moments when you feel like you can’t push yourself anymore. Through this technique, you not only elevate your running game but also reap broader mental wellbeing benefits.
Here at Sportitude, we don’t just stand by; we walk, run, and trek alongside those who are keen on bettering themselves or reaching their goals. We’re the destination where quality meets dedication, ensuring various athletes are always equipped, informed and inspired to hit the ground running.