Types of Runners and How to Identify Them
Running is very popular in India, with many people taking it up for various reasons. Knowing what kind of runner you are can help you set the right goals and avoid pushing yourself too hard. Here are the different types of runners and how to find out which one you are:
Characteristics:
- Professional runners compete in races with the goal of winning or placing highly, showcasing their elite performance levels.
- Runners who compete in marathons or half marathons for prize money in over all age categories in elite categories.
- They often represent schools, states, or the country in official competitions, reflecting their advanced skills and dedication.
- These runners follow a strict training. This typically includes multiple daily training sessions that are meticulously planned to cover different aspects such as speed work, endurance runs, strength training, and flexibility exercises.
- Generally, these runners earn their income from the industry itself. When they participate in events, they often win prize money, with their annual winnings typically amounting to a minimum of 3.5 lakh rupees.
How to Identify:
- If you’re not employed full-time elsewhere and dedicate your time to training, dieting, resting, coaching, and earning from events, you are likely a professional runner.
- If you train multiple times a day, have a structured training schedule, and participate in competitive events regularly, you are likely a professional runner.
- Your primary goal is to improve your performance, achieve personal bests, and win medals, demonstrating a high level of commitment and athleticism.
- If you work in the Army, Navy, Sports department, police, Railways, or hold any government job under a sports quota and also run half marathon under 70 Mins and full marathon under 140 mins, you are considered a professional runner. Typically, individuals selected under a sports quota run professionally as part of their duties within their department.
Fitness runners generally run to maintain their fitness and enjoy the activity, as they do not have strict rules about running. They participate in events for the enjoyment and personal satisfaction of completing a race, rather than focusing on competitive goals. These runners find pleasure in the social aspects of running, such as participating in local races and connecting with other runners. Running serves as a stress-reliever and a way to clear their minds, making it a relaxing and fulfilling experience. They appreciate the flexibility of running as a form of exercise that fits into their lifestyle without the pressure of achieving specific performance goals. Generally, this kind of runner motivates others, posts on social media, and does not stress over the reactions or views of their posts. They simply enjoy sharing their experiences and encouraging others to join them in the joy of running.
Characteristics:
- Run to maintain or improve physical fitness.
- Often have a balanced approach to running, incorporating it into a broader fitness routine.
- Participate in races for fun or personal achievement rather than competition.
- Enjoy the social aspects of running and connecting with other runners.
- Use running as a stress-reliever and a way to clear their minds.
- Appreciate the flexibility of running as a form of exercise that fits into their lifestyle.
- Focus on personal milestones and achievements rather than competitive goals.
- By running regularly and participating in several races, they may occasionally win in their age categories, but they view these wins as personal achievements rather than comparing them with others. These runners focus on improving their timing through consistent practice, leading to victories in smaller events where winning times are typically higher compared to national or larger events.
- Run to motivate others by their consistency, not by the timing of the runners
How to Identify:
- If you run primarily to stay in shape, reduce weight, reduce stress, and maintain overall health, you fall into this category.
- You may participate in local/other city races but do not focus on winning.
- Your motivation to run comes from enjoying the activity and the health benefits it brings.
- You see running as a fun and fulfilling experience rather than a competitive endeavor.
- You use running as a way to socialize and connect with other like-minded individuals.
- Run to impress others and gain recognition.
- Often push themselves beyond their limits to showcase their abilities.
- They seek attention and recognition for their running achievements.
- They may struggle with overexertion due to their need to prove themselves.
- Show-Off Runners often plan runs or participate in events to be seen rather than focusing on personal goals.
- Show-Off Runners may be more focused on their appearance and gear than on actual performance.
- Show-Off Runners may feel disappointed or frustrated if their running achievements are not noticed or praised.
How to Identify:
- If you run to post impressive stats, show off run time, and seek validation from others, you might be a show-off runner.
- Your goal is to gain admiration and recognition, which can sometimes lead to overexertion.
- If you can’t run for 21 days without posting about it on social media, you might be a show-off runner.
- If any marathon or half marathon is happening near you and you know that in advance still make your run plan on the same route and meet all runners at the event, you might be a show-off runner.
- If you’ve been a pacer in many events in the past and now only participate in events where you can be a pacer, in case you do not get the opportunity to be a pacer and you think you will not take part in events now as a runner, you might be a show-off runner.
Exceptional Runners are those who achieve extraordinary feats that most fitness runners, or professional runners typically cannot. Known for their outstanding dedication and achievements, exceptional runners do not become exceptional in six months or a year; it takes many years of hard work and commitment. They do not need any certificate to be recognized as exceptional; their achievements speak for themselves. Unlike show-off runners, exceptional runners do not seek validation or attention; they are driven by their internal goals and aspirations.
These runners often push their limits, set new benchmarks in the running community, and inspire others with their remarkable personal bests. They demonstrate relentless perseverance, mental toughness, and the ability to perform consistently at a high level, overcoming significant obstacles along the way. Their achievements resonate throughout the running world, showcasing what is possible through sheer determination and passion.
In the running community, exceptional runners are revered for their contributions and accomplishments. They serve as role models and sources of inspiration for aspiring runners. Some notable exceptional runners from India include:
Samir Singh:- Samir Singh ran 100 km each day for 95 consecutive days in Mumbai and he ran covering a total of 14,195 km over 218 days during this time, he ran 24 states, 4 Union Territories, and crossed 7 international borders.
To know more about him Visit to read his inspiring blog “Samir Singh’s 14,195 KM Journey: Powered by Passion and Film actor Akshay Kumar’s Support”
Keshav Manik Tahla: He ran the 404 Consecutive Sunday Half Marathon, and he ran total 1600 Halm Marathons, He is holding many records too.
He has left an indelible mark on the sport, demonstrating the heights that can be reached through dedication, perseverance, and a love for running.
How much you should Run?
When you start running, it’s essential to know your goal. There may be many reasons: perhaps you want to lose weight, maintain your fitness, become a professional runner, or achieve exceptional performance. Regardless of your motivation, keep in mind that running should primarily be about enhancing your health and fitness, not for show. Running for the wrong reasons can lead to injuries, wasted time, and frustration.
Purpose of Running
Running is an activity that can help you achieve various goals, from improving your physical fitness to becoming a professional athlete. However, it’s crucial to approach it correctly to avoid injuries and maximize benefits.
Understanding Running Goals and Distances
- For Fitness and Weight Loss:
- Beginner Level:
- Start with short distances. Aim for (1.5k-5km) at a comfortable pace.
- Gradually increase your distance by 10% each week.
- Run 3-4 times per week, allowing rest days in between.
- Intermediate Level:
- Increase your distance to (5km-8 km) per run.
- Incorporate interval training and tempo runs to improve speed and endurance.
- Run 4-5 times per week.
- Beginner Level:
- For Becoming a Better Runner:
- Advanced Level:
- Aim for longer distances of (10-16 km) or more, depending on your fitness level and goals.
- Include varied training such as long runs, speed work, hill training, and strength training.
- Run 5-6 times per week, ensuring you have at least one rest day.
- Advanced Level:
- For Marathon and Ultra Marathon Training:
- Marathon Training:
- Follow a structured training plan, typically 16-20 weeks long (As per your trainer guidance).
- Build up your long runs gradually, starting from 16 km and increasing to 32 km.
- Include recovery weeks with reduced mileage to prevent overtraining.
- Incorporate cross-training and strength exercises to support overall fitness.
- Run 4-6 times per week with varying distances and intensities.
- Ultra Marathon Training:
- Requires even more extensive training and preparation.
- Focus on time on your feet rather than just distance.
- Include back-to-back long runs on weekends to simulate race conditions.
- Prioritize recovery and listen to your body to avoid overuse injuries.
- Run 5-6 times per week with careful attention to varying intensities and recovery.
- Marathon Training:
Avoiding Injuries
- Warm-Up and Cool-Down: Always include a proper warm-up before your run and a cool-down afterward to prevent injuries.
- Strength Training: Incorporate strength training exercises to build muscle and support your joints.
- Listen to Your Body: Pay attention to any signs of discomfort or pain and adjust your training accordingly.
- Rest and Recovery: Ensure you have adequate rest days and prioritize sleep to allow your body to recover.
Points to keep in Mind shared by Coach:-
While speaking with Athletic Coach Mr. Naresh Singh Nayal from Dehradun, he shared several below important points to keep in mind.
- Don’t start your run without warm-up.
- After finishing the run warm-down is very important
- All fitness enthusiasts should undergo routine checkups, as regular exercise and feeling normal do not guarantee the absence of underlying health issues that can be detected through professional medical evaluations.
- Don’t ignore any pain or discomfort you feel in your body.
- A training plan should include one day focused on volume and another day dedicated to intensity.
Conclusion
Running can be a highly beneficial activity whether you aim to lose weight, maintain fitness, or compete at a high level. However, it is essential to approach it with the right mindset and proper training. Avoid running for the sake of appearance or to impress others, as this can lead to injuries and burnout. By understanding your goals, progressively increasing your distance and intensity, and incorporating proper recovery, you can enjoy the numerous benefits of running while minimizing the risk of injury.
