At RunWalk Tulsa, we believe in training smarter, not harder. Incorporating targeted workouts into your routine can enhance your running efficiency, strength, and endurance. Whether you’re aiming for a 5K, marathon, or just looking to improve your fitness, these key workouts are essential.
1. Cadence Drills
What They Are:
Cadence drills involve running at a quicker turnover, aiming for about 180 steps per minute. This practice promotes lighter, more efficient strides while reducing injury risk.
Benefits:
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Improves running form and posture
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Reduces ground contact time
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Lessens stress on joints
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Builds long-term efficiency and endurance
Tips:
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Start with short intervals before extending duration
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Keep your upper body relaxed
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Use a metronome or playlist with a steady beat
Want to see this in action? Watch our training videos for cadence drill demonstrations and other running form tips.
2. Acceleration-Glider Drills
What They Are:
Acceleration-gliders involve gradually picking up speed, then “gliding” at that pace without extra effort. It helps your body adapt to faster running while staying controlled.
Benefits:
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Builds speed endurance
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Improves muscle coordination
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Trains efficient use of energy
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Strengthens aerobic capacity
Tips:
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Begin at a comfortable pace, then smoothly increase
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Focus on fluid transitions between acceleration and gliding
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Choose a flat surface for consistency
3. Hill Repeats
What They Are:
Hill workouts focus on powering up inclines with strong effort, then using the downhill for recovery.
Benefits:
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Builds strength in calves, quads, and glutes
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Boosts cardiovascular fitness
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Improves running economy
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Prepares you for rolling race courses
Tips:
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Start with gentle hills before tackling steeper inclines
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Keep your posture tall and strong
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Control your stride on the downhill for safe recovery
4. Long Runs
What They Are:
Long runs are extended workouts at an easy, conversational pace. They’re essential for building endurance and mental resilience.
Benefits:
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Expands aerobic capacity
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Trains your body to use fat for energy
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Strengthens mental toughness
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Prepares you for race-day distance
Tips:
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Keep the pace relaxed and sustainable
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Fuel before and during with water and snacks
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Wear comfortable shoes and gear to prevent fatigue
Long runs pair perfectly with the Run-Walk-Run method, helping you go farther with less risk of injury.
FAQs About Key Workouts for Runners
Q: How often should I incorporate these workouts into my training?
A: Aim to include cadence drills and acceleration-gliders 1–2 times per week, hill repeats once a week, and long runs weekly, adjusting based on your race goals and fitness level.
Q: Can beginners benefit from these workouts?
A: Absolutely! These workouts can be adapted for all fitness levels. At RunWalk Tulsa, we offer programs tailored to beginners through advanced runners.
Q: How does the Run-Walk-Run Method enhance these workouts?
A: The Run-Walk-Run method allows for sustained effort and recovery, reducing fatigue and injury risk, making it easier to incorporate these key workouts effectively.
Join RunWalk Tulsa
Ready to take your running to the next level? Join us at RunWalk Tulsa for expert-led, community-focused training. Whether you’re a beginner or seasoned runner, our programs cater to all paces and goals. Check out our training schedule and find a session that fits your lifestyle.