A tempo run is a steady-paced training workout for runners that helps improve their muscle endurance and lactic acid threshold. Interval training is more strenuous and helps build muscle and improve cardiovascular performance. Proper stretching, hydration, and clothing are necessary to avoid injury.
A tempo run is a type of training workout for runners in which the runner will run at a steady pace for a long period of time. The runner will often aim for about 80% effort, or about 20% below race pace, during this run. The idea behind a tempo run is to get your muscles used to a steady race pace at a higher speed than a fun run or light training run, which should help your body get used to that pace during runs. It is also useful for improving the lactic acid threshold.
Lactic acid is a byproduct of burned glycogen, which is the body’s preferred fuel source during intense physical activity. Lactic acid will build up in the muscles during training or racing, leading to burning, cramping, or a tight feeling in the legs. The maximum amount of lactic acid buildup one can have in the muscles while still being able to use them is known as the “lactic acid threshold.” A temporary run helps a runner improve their lactic acid threshold by producing lactic acid over the course of the run and forcing the muscles to keep working despite the buildup.
A routine that is more strenuous than the tempo run is the interval routine. Interval training also aims to improve your lactic acid threshold, but interval training can also help build muscle and improve cardiovascular performance. Instead of running at a constant speed like in a tempo run, a runner will start slower, then run or at least pick up speed for a set period of time, before returning to the slower speed. This is done multiple times during the course of the run. Interval workouts will be done for shorter distances than a tempo run, which is a medium to long run.
Just like any other running exercise, a tempo run can lead to injury if proper precautions are not taken. All runners should spend several minutes before and after training stretching their leg muscles to prepare them for the stress of a longer run. Stretching after your run is just as important, as your muscles are easier to stretch when they warm up. Adequate hydration will also be necessary to avoid cramping and dehydration, and the runner should dress appropriately for the weather to avoid injury and sudden fluctuations in body temperature.
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