Liven up your daily run - Part 1

Running is great. It's an excellent way to train cardio, burn calories and spend some time outdoors. The equipment you need is minimal, and once your body is accustomed to frequent running workouts the runner's high is addictive.


But sometimes runners can get stuck in a rut. Too many runs at medium speed is just boring. A one-speed workout program is boring, and it doesn’t maximize your workout results either.


If you include some variety into your running program to make things interesting you'll enjoy your workout much more and maybe you'll even become a better runner.


Varied workouts make things interesting. Too much repetition is hard on the mind, and even if you have several routes plodding along at the same speed every day will make one trail seem like another.


Incorporating different types of running into your week will help you increase your speed and endurance. That's because your body adapts. After a month or so of doing one type of workout, you body will get used to the load and you’ll no longer be getting the same kind of benefits even though you're working just as hard. If you change things up every couple weeks, you will probably continue to see improvements.



Here are some ideas to liven up your daily run.



1) Go Long Once a week up your mileage. Add about 10% on to what you consider your maximum. For example if you all ways do 3 miles, try doing 3.3. Then next week try doing 3.6 little by little you can work your long run up to some impressive distances. Many people who usually run 10k (6.2 miles) during the week will do 16 miles or more on the weekend. Just remember that this run is a slow steady run.


2) Climb Some Hills. Long runs help your endurance. Hilly runs work on your strength. Think of it like weight lifting, but the weight you lift is you. You can loop around one hill, or just choose to run through hilly terrain. On the days that you do hill runs, reduce your total mileage by 10%, and make sure that your pce down the hill does not exceed your pace up the hill.


3) Fartlek. It's not what it sounds like. Fartlek means “play with speed”. Do your normal run, and stick to a normal distance. After a warm-up period start alternating fast running and gentle jogging to recover. Some people count their steps, or use a watch. Other people use landmarks. As you get faster and stronger your intervals will become harder and longer.


Tomorrow I'll continue with 7 more ideas to liven up your daily run.