Running is a sport that is cheap and easy to do. However, this sport is not just about wearing running shoes and getting your feet going. If you want to be a good runner, you must first understand the different types of running, whether it’s for competition or just a routine like the one below.

Running in athletics

Athletics, as the oldest sport in the world, is usually held at international sports tournaments such as the Olympic Games, Asian Games, or SEA Games. Running is one of the most prestigious disciplines in athletics.

Running in sports tournaments involves several important elements, such as speed, endurance, and agility. Quoted by Worlds Athletics, there are five areas of running in athletics, broken down as follows.

1. Sprint

The sprint running technique prioritizes an athlete’s speed to cover short distances ranging from 100 meters, 200 meters, and 400 meters.

2. Middle and long-distance running

This running technique not only focuses on speed but also on fitness and endurance. This branch of running is divided into 800 meters, 1,500 meters, 5,000 meters, 10,000 meters, and 3,000 meters steeplechase.

3. Relay race

A variant of short-distance running that competes in multiple teams consisting of four runners who carry sticks to keep moving to the finish line. This run is divided into two distances, namely 4×100 meters, and 4×400 meters.

4. Obstacles

A variant of short-distance running that also combines the agility of runners to pass the finish by a specified number and height. This branch of running is divided into three disciplines, namely the men’s 110 meters, the women’s 100 meters, and the 400 meters.

5. Run a marathon

Running is a sport that covers the longest distance, namely 42.195 km for the full marathon and 21.0975 km for the half marathon.


Different types of common running sports as a routine

Several running sports are also useful for improving your athletic performance, ranging from the lowest level for beginners to fairly challenging levels for those of you who are used to physical activity.

Here are the most common types of running that you can use as a routine to improve your fitness.

1. Execute recovery (recovery run)

Recovery running refers to a type of short-distance and low-speed running. This type is typically used as part of training after intense physical activity. A recovery run involves allowing your body to recover from the fatigue of an activity such as running. B. from a long run before. So you can run as slowly as possible in this type of running.

2. Basic run

Basic running doesn’t require long distances. You can run at your most comfortable pace over a moderate distance. This type of running is not a challenge, but rather makes sense as an endurance sport. You should regularly incorporate it into your training routine to gradually improve your running performance.

3. Long term

As the name suggests, an endurance run should last a long time, at least long enough for the body to feel tired. Long-term running aims to build your pure endurance. The distance you will run depends on the conditions and may change as you increase your endurance.

4. Progressive running (progression run)

With progressive running, you start running at a pace that’s comfortable for you and then work your way up to a faster pace. Progressive running is harder than regular running and is designed to continually push your body’s limits.

5. Fartlek

Fartlek comes from a Swedish term meaning ‘quick game’ where you have to combine basic running with different speeds and distances. This type of running is a great exercise to train your body against the fatigue that comes with running at higher speeds, especially when you’re just starting.

6. Hill repeated

When practicing hill repetitions, all you have to do is run up the hill as fast as you can, run back down, and repeat the process. The number of repetitions of the run is not the same, but you must take into account your physical condition and experience. Hill reps are useful for building strength and speed, but should not be performed until you are comfortable with running.

7. Running pace (pace run)

Tempo running requires you to run as fast as you can in 1 hour for a professional runner and 20 minutes for a beginner. This type of running helps you increase your speed on long-distance runs or marathons while maintaining your pace over longer distances.

8. Interval run (interval run)

Interval running is a combination of slow running and sprinting combined with a recovery run or jog. This type of run can be short or long depending on your needs. Regular interval running a practice is good for improving your running performance and overall endurance.


To become a better runner, you need to train in different types of running, not just focus on one type. Some types of running can be strenuous, but all play an important role in improving athletic performance.

You also need to balance physical activity with a healthy and balanced diet. Maintain a healthy lifestyle, such as quitting smoking and drinking alcohol, to maximize the health benefits.


Is it true that hard running makes the body grow taller?

Exercise is one of the things that triggers growth, especially in children who are in their infancy, as exercise can trigger the release of growth hormones. One of the sports that can affect your height is running. Many people think that running makes the body bigger. Is that true?


Does running make you taller?

Running is one of the sports that many people do to increase their height. However, actual running does not directly increase your height. This is because a person’s height is influenced by many factors, one of which is physical activity. Running is just one way to trigger your height gain, but it doesn’t directly increase your height.


Running triggers the release of growth hormones

Running makes the body taller by triggering the release of growth hormones. This hormone then plays a role in height gain in children who are still in infancy. Not only running but also other sports can trigger the release of growth hormones.

Growth hormones are constantly being released by a child’s body. However, the amount of growth hormone that the body releases during exercise can be higher than at any other time. Because of this, running can indirectly help increase height.


Running can support spinal health and improve posture

Poor posture can put pressure on the spine, making it difficult for bones to lengthen or gain height. Sometimes you may not be aware that the activities you do can put pressure on your spine.

Running is a sport that can improve your posture so that your spine is free of pressure and can gain length. Granted, running doesn’t directly increase your height, but it does help you build good posture, where your posture affects your height.

In addition to exercise, compliance with diet and adequate sleep can also affect height gain. When done right, these three things can help increase a child’s height in their growing phase (alongside genetic factors that play a role). While in adults, exercise, diet, and sleep may not affect height.


Other benefits of running

Not only to help the body grow taller, but running has other health benefits for your body as well. Running is the easiest exercise you can do to improve your overall health.

Running keeps your body active. In this way, it can help ensure that blood circulation works properly. Not surprisingly, running is one type of cardio exercise that’s good for maintaining heart health.

In addition, running also helps you burn calories, which prevents fat accumulation and blood sugar spikes. When you run, your body burns sugar and/or fat for energy. So, regular exercise and diet control can help you lose weight.