Running is more than just a sport. Accessible, flexible, and adaptable to all levels, running is an activity with multiple benefits—for the body, mind, and overall health. Whether you're a beginner or an experienced runner, incorporating different forms of running into your routine can transform your performance and well-being.
💪 Why run? The benefits of running
Running regularly, even at low intensity, provides a multitude of benefits:
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Improved cardiovascular health : strengthened heart and better blood circulation.
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Weight loss or maintenance : Running is one of the best natural calorie burners.
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Reduction of stress and anxiety : thanks to the release of endorphins, the famous “happy hormones”.
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Muscle strengthening : especially in the legs, abdominals, and back.
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Better quality sleep and increased energy every day.
But not all types of running are created equal. Each has a specific purpose and effect.
🌀 The different types of runs (and why you should alternate them)
1. 🐢 Slow running (or jogging)
Goal: Endurance and recovery
This is the basis of running. Moderate pace, comfortable breathing, you're able to talk while running.
Benefits :
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Develops long-distance endurance
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Strengthens the cardiovascular system
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Promotes recovery between two intense sessions
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Perfect for beginners
2. ⚡ The sprint
Objective: Speed and explosiveness
Run at maximum intensity for very short distances (20 to 100 m) with long breaks.
Benefits :
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Improved muscle power
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Gain in speed and explosiveness
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Burns a lot of calories in a short time
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Boosts metabolism
3. 🔁 Interval running (or HIIT running)
Objective: Rapid progress
Alternation of fast phases (sprint or sustained running) and slow phases (active recovery).
Example: 30 seconds fast / 1 minute recovery, repeated several times.
Benefits :
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Improves cardio-respiratory capacity
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Accelerates physical progress
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Ideal for losing fat without losing muscle
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Makes sessions dynamic and varied
4. 🧗 Fartlek or free running
Objective: Playful and adaptive
Improvised mix of different rhythms depending on the environment: we accelerate on each climb, we relax on the descent, etc.
Benefits :
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Less monotonous
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Develops adaptability
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Allows you to work without pressure, by feeling
🧠 Alternate sessions: the key to lasting progress
Doing only sprints tires you out quickly, doing only jogging can lead to stagnation. Alternating between types of running allows you to:
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Avoid injuries
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Constantly stimulate the body
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Break the routine
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Working across multiple energy sectors
A balanced runner is a more efficient and durable runner.
🏁 In summary
Running is a simple discipline to practice but rich in its approaches. By varying the types of running—jogging, sprinting, interval training, fartlek—you build a more resilient body, a stronger heart, and a stronger mind.
So… what will your next step be?
