Let’s be honest! When you start out running the excitement and promises may soon fade away. I truly believe everybody is capable of overcoming these challenges, you just need to find your hook and keep it interesting!
In fact, according to a recent study mixing up your training boosts motivation to exercise by 40%
Let’s make running awesome!
Initially, I got hooked through a simple stopwatch, timing my runs and times around the block. I moved onto a foot sensor, which gave me read out of time/distance. I love data so this really grabbed my attention and pushed me on in establishing a habit. The rest they say is history!
…I originally started running after a drunken bet, but that’s a different story!
Running is more mental than physical. You’ll be surprised how your mind can wander if you let it. Here is my advice if want to mix it up and inject some freshness into your running!
1. Run somewhere different
If you’re tired of the same roads around where you live and stuck in a routine, run elsewhere. Go off the beaten track. Run your normal route the other way around. There are some great tools you can use to map new routes or see where other people are running:
Strava Heatmaps – This is a great tool I use when I am away from home or in an unfamiliar location. Zoom in to where you want and filter by your chosen sport you’ll be able to see the popular routes. This can be very useful when on holiday so you don’t get caught out!
Onthegomap.com – Unsure how far somewhere is? Want to map out a new route? This tool is excellent for getting a route mapped in advance, especially useful if you’re targeting a distance. You can make sure you return home without having done too much (or too little)!
2. Run with others
Sounds basic but often you can get stuck in a routine. Family, friends or even join a local running club. Convince a friend to start running with you, the time will disappear! Even if you’re just meeting up for a walk, you can run to a friends house and back again. You’ll have still had plenty of time on your feet.
Search for a running club, all clubs are different ability groups so there is something to cater for everybody (they’re not all ‘elitist’). Running with like-minded people or similar ability is a great motivator, and having a time and a place to meet regularly holds you accountable.
Furthermore, you can seek a running coach who will work within your ability and availability to keep you honest (I recommend JM Coaching).
3. Interval Training
Mix up your runs by adding up intervals!
What are intervals? Essentially going faster for a set period or distance then going pack to your normal pace, repeating for a number of times. A good basic example of this is:
Run for 10 minutes to warm-up then run 1 minute faster than your normal pace. Slow down for 1 minute back to your normal pace. Repeat 10 times before running 10 minutes easy to cool down.
You may want to use this if you’re just starting out to go from 1-minute walk, 1-minute run, repeating 10 times. You’ll be surprised how quick the session will go! If you don’t like too many reps, commit to less at the start. I often find myself doing more once I’ve done a few and settled in.
See my posts on interval training for more advice!
4. Listen to something
Enjoy the simple delights of music or learn something new… everyday is a school day after-all!
Phone, Headphones are the basics then look at Music or Podcasts (via Spotify), Audiobooks (via Audible). I really enjoy listening to both podcasts and inspirational running/adventure books. You may just want music, it’s whatever works for you.
See my posts for reviews on music playlists, podcasts and audiobooks I’ve listened too.
5. Run Commute
With busy lives and days sometimes fitting in a run can be difficult. Friends, family and work often take priority so think smart of ways to fit in a run. More importantly to mix up your routes and give a run a purpose I recommend commuting to and from your place of work. Other strategies could include a run to the shops if you need to pickup a loaf (run the long way there if it’s close by!). You’ll always need to overcome barriers, change of clothes, showering, etc but if you plan carefully enough it can work.
I would get the train to work with my running kit and a small 10L backpack then run home, eaving my work clothes behind to pick-up the next day. If I ran into work I would take a change of clothes in the day before and leave my laptop in the office. When I didn’t want to run too far I would get the train part of the way. Don’t have a shower in work? is there a gym closeby you could finish at? If this could work for you have a think of what you would need to do to build it in, put your commute time to better use.
Use Map Your Run to see if it could work for you.
6. Cross-Training
If you’re fed up of pounding the pavement and can’t seem to get out of the rut, ditch the shoes and do something different. Running is more a mental than physical challenge. Build some bike rides into your week, go for a swim. If it’s something that’s makes you look forward to your next run you’re more likely to stick at it.
