{"id":9872,"date":"2024-01-21T22:07:31","date_gmt":"2024-01-21T15:07:31","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9872"},"modified":"2024-01-21T22:07:31","modified_gmt":"2024-01-21T15:07:31","slug":"fartlek-training-can-make-you-a-stronger-runner-heres-how","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9872","title":{"rendered":"Fartlek Training Can Make You A Stronger Runner\u2014Here&#8217;s How"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">W<\/span>hen kids run, they don\u2019t track their heart rates or pay attention to their paces. They just zoom along however fast as they like, and they often laugh while they do it. That kind of joy in running can be rare to capture as an adult. But there\u2019s one workout that brings a bit of that fun back: the Fartlek.<\/p>\n<p>Sure, the term may sound a little silly. For that, you can blame the Swedes\u2014Fartlek translates as \u201cspeed play\u201d or \u201cspeed game\u201d in Swedish. \u201cI like to remind my athletes that [Fartleks are] just basically playing with speed in a way that feels good to them on the day,\u201d says USATF-, RRCA-, and UESCA-certified running coach <a href=\"https:\/\/www.runningwithlife.com\/about-running-coach-amie-dworecki\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.runningwithlife.com\/about-running-coach-amie-dworecki\/\">Amie Dworecki, CPT<\/a>. \u201cIt does involve some <a href=\"https:\/\/www.wellandgood.com\/how-to-increase-running-speed\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-increase-running-speed\/\">faster running<\/a>, but running in a way that&#8217;s fun.\u201d<\/p>\n<p>If this sounds like something your training plan could use more of, here\u2019s what you need to know about Fartlek training, why it could benefit your running, and how to get the most out of this workout.<\/p>\n<div class=\"\">\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/www.runningwithlife.com\/about-running-coach-amie-dworecki\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.runningwithlife.com\/about-running-coach-amie-dworecki\/\">Amie Dworecki, B.S., M.A., MBA<\/a>, Amie Dworecki, B.S., M.A., MBA, is a running coach and founder of Running With Life. <\/li>\n<li> <a href=\"\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\">Marnie Kunz, CPT<\/a>, USATF- and RRCA-certified running coach <\/li>\n<\/ul><\/div>\n<hr\/><\/div>\n<h2>What is a Fartlek?<\/h2>\n<p>The premise of Fartlek training is fairly simple. \u201cIt&#8217;s basically short bursts of speed when you&#8217;re running mixed in with your regular running pace,\u201d says USATF- and RRCA-certified running coach <a href=\"https:\/\/www.runstreet.com\/marnie\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.runstreet.com\/marnie\">Marnie Kunz, CPT<\/a>. Those bursts can be as random as sprinting to the next stop sign every time you see a red car. Or you can have more structured sets of one minute quicker, then three minutes easier, for example. Either way, it\u2019s continuous running, so you return to your <a href=\"https:\/\/www.wellandgood.com\/benefits-slow-jogging\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-slow-jogging\/\">relaxed, conversational base pace<\/a> after each burst of speed.<\/p>\n<p>The <a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/the-running-blog\/2015\/jun\/09\/fartlek-swedens-gift-to-running\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.theguardian.com\/lifeandstyle\/the-running-blog\/2015\/jun\/09\/fartlek-swedens-gift-to-running\">idea behind the workout<\/a> came from Swedish national cross-country coach Go\u0308sta Holme\u0301r in the 1930s. He wanted to make his struggling team more competitive by combining speed work with endurance training. It worked: His runners began breaking records in multiple events\u2014and the rest of the world began taking notice. Now, Fartleks are a staple part of many running programs.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline text-h5 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/fartlek-training\/\" current-title=\"\u2018Fartlek\u2019 May Be a Weird Name for a Run, But It\u2019ll Make You Faster (While Having Fun)\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/01\/Stocksy_txp66f30edd06s300_Medium_5232515_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-07-21\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/fartlek-training\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/fartlek-training\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/fartlek-training\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>The difference between intervals and Fartlek training<\/h2>\n<p>Both Fartlek and <a href=\"https:\/\/www.wellandgood.com\/interval-running\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/interval-running\/\">interval workouts<\/a> are forms of speed training where you push the pace for a while, then let your body recover somewhat before pushing again. But while intervals are precisely measured, and often done on a track, Fartleks are more informal. You can do them anywhere, and the bursts of speed may vary in distance or intensity based on how you\u2019re feeling.<\/p>\n<p>Also, even when you pick up the pace, you aren\u2019t pushing so hard that you need to stop running after a faster burst, says Dworecki. \u201cYou don&#8217;t want to hit that 10 out of 10 to where you feel like you have to walk afterward.\u201d While after an interval, you may take a break to huff and puff on the side of the track with your hands on your knees, the point of a Fartlek is to keep running the whole time to build your endurance while also working on your speed.<\/p>\n<p>These workouts end up being slightly easier on the body because you aren\u2019t pushing quite as hard as you may during intervals. That\u2019s why Dworecki often recommends Fartleks to runners as a precursor to interval training. \u201cIt introduces your body into speed work,\u201d she says. That can be helpful both for beginners who are newer to running, or runners who are in the earlier stages of a training cycle.<\/p>\n<h2>How Fartleks can improve your running<\/h2>\n<p>Fartleks have several benefits if you work them into your training strategically.<\/p>\n<h3>1. They can help protect your body against injury<\/h3>\n<p>Because Fartleks can be used as a way to ease into speed work, Dworecki says they can help to keep your body healthy. \u201cIt helps you prevent injuries that might come up if you just jumped into interval training,\u201d she says. For the same reason, she often gives her athletes Fartleks during the week after they\u2019ve had an especially difficult long run when she\u2019s afraid they may not be recovered enough to do harder intervals or tempo runs.<\/p>\n<h3>2. They can make you faster<\/h3>\n<p>Fartleks are a great way to improve your <a href=\"https:\/\/www.wellandgood.com\/what-is-vo2-max\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-is-vo2-max\/\">VO2 max<\/a> (the gold standard for measuring cardio fitness) and increase your lactate threshold (the point at which lactate accumulates faster than your body can handle, leading to fatigue), according to the <a href=\"https:\/\/www.nsca.com\/contentassets\/72230d64e1ba49b19301767b42f17323\/ptq-6.4.1-fartlek-training-with-personal-training-clients.pdf\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nsca.com\/contentassets\/72230d64e1ba49b19301767b42f17323\/ptq-6.4.1-fartlek-training-with-personal-training-clients.pdf\">National Strength and Conditioning Association<\/a>. One small 2020 study found that regular Fartlek training can also <a href=\"https:\/\/www.researchgate.net\/publication\/339375341_Effect_Of_Fartlek_Training_On_Muscular_Endurance_Among_Cross_Country_Runners\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.researchgate.net\/publication\/339375341_Effect_Of_Fartlek_Training_On_Muscular_Endurance_Among_Cross_Country_Runners\"><span>significantly improve muscular endurance<\/span><sup>1<\/sup><\/a>.<\/p>\n<p>What makes Fartleks unique is that they keep your heart rate high, rather than letting it come all the way down between intervals. This trains your body (and mind) to push hard even as you get tired. \u201cYour body adapts to running faster even when you&#8217;re fatigued because you&#8217;re running throughout the workout\u2014you don&#8217;t get a full recovery,\u201d says Kunz. This can be especially helpful practice for races, where you may want to speed up for a bit to pass other runners, and then still keep running to the finish line.<\/p>\n<h3>3. They can help you improve your running form<\/h3>\n<p>Spending some time running faster can make you run more efficiently. \u201cYou\u2019re improving your biomechanics,\u201d says Kunz. For example, to speed up, most of us naturally pick up our knees more, lean forward, and increase our cadence. All of these add up to a <a href=\"https:\/\/www.wellandgood.com\/running-form\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/running-form\/\">better running form<\/a>.<\/p>\n<h3>4. They can help you rediscover the fun of running<\/h3>\n<p>Intervals typically feel like hard work. But a Fartlek can make running feel more like play. \u201cThis is a workout that really should leave you feeling good and invigorated,\u201d says Dworecki. And for runners who normally only do steady-paced runs, a Fartlek can switch things up in an unintimidating way.<\/p>\n<h2>How do I start Fartlek training?<\/h2>\n<p>For beginners, both coaches recommend starting with Fartleks by adding three or so faster segments into your regular run. Each burst should be about 100 meters or a minute long. Then give yourself three to five minutes to recover in between. Don\u2019t worry if that feels too easy. \u201cIf you feel like you can do more, then the next time do a little bit more. But it&#8217;s always better to feel good at the end of your workout rather than risking injury,\u201d Dworecki says.<\/p>\n<p>Advanced runners can work about eight or so faster segments into a Fartlek run. Dworecki suggests keeping each between one and two minutes and doing them at whatever pace feels good to you, with one minute of recovery in between.<\/p>\n<p>No matter your level, remember the basics: Make sure to start with a solid warmup of <a href=\"https:\/\/www.wellandgood.com\/pre-run-stretch\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/pre-run-stretch\/\">pre-run dynamic stretches<\/a> then at least 10 minutes or one mile of easy running, says Kunz. After the speedy stuff is done, finish off with another 10-minute cooldown of easy running.<\/p>\n<h2>How to make the most out of Fartlek training<\/h2>\n<p>Even though Fartleks are a more casual approach to speed training, they still take a toll on your body. Use them conservatively, warns Dworecki. \u201cIt&#8217;s not a workout you want to do every day because you can overdo it,\u201d she says. Any kind of speed work\u2014whether that\u2019s Fartleks, intervals, or <a href=\"https:\/\/www.wellandgood.com\/types-runs\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/types-runs\/\">tempo runs<\/a>\u2014should only be done about once a week, or twice at most if you\u2019re a more experienced runner.<\/p>\n<p>And remember: Don\u2019t take your Fartleks too seriously. These workouts should add a sprinkle of playfulness to your running routine. \u201cYou don&#8217;t want to go too strict on it,\u201d says Dworecki. Instead, just have some fun seeing how fast you can go.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Palanisamy, A. \u201cEffect of Fartlek Training on Muscular Endurance Among Cross Country Runners.\u201d <em>Think India Journal,<\/em> vol. 22, no. 4, October 2019, p. 1750. ISSN: 0971-1260.            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>When kids run, they don\u2019t track their heart rates or pay attention to their paces. They just zoom along however fast as they like, and they often laugh while they do it. That kind of joy in running can be rare to capture as an adult. But there\u2019s one workout that brings a bit of &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9873,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9872","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9872","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9872"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9872\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9873"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}