Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!
Now let's get started by talking about change--something that's taking place all around us right now. With the kids going back to school, cooler nights, later sunrises, a new season just around the corner, and pumpkin spice everything making its' comeback, you'll find that change is inevitable. But before you groan and say, "But I like things just the way they are," let's talk about how change can be a good thing in staying motivated to train for those upcoming fall marathons, halfs, 10k's, and 5k's (think Bass Pro Fitness Series of course) and why you should embrace it.
To see the benefits of change and keeping your relationship with running fresh, think about the moment you fell in love with the sport. You most likely couldn't wait to lace up your shoes and get out the door right? You might have even gotten butterflies when simply thinking about logging some miles right? But now, after running the same route and/or distance countless times, you may have felt your motivation wane a bit? Well it's not just the same route or distance that can have you feeling as if you've lost your first love, it can be the same habits. So if you want to make progress (and I know you do or you wouldn't be reading this) and still keep it fun, variety is crucial--and to get more of it into your workout routine, check out these eight ways you can change up your running regimen.
1. Get Stuck on RepeatRunning
A set of repeats interspersed with intervals for recovery is a simple way to mix things up. Choose a distance or time period (200 meters or 45 seconds, for example) and run hard. Rest for a set period of time and do it all again (and again). (Spoiler alert: The recovery interval is just as important as the repeat!) The Rate of Perceived Exertion (RPE) scale is an intuitive way to loosely measure your effort, no heart rate monitor or other gadgetry required. For most workouts, repeats should feel like a “7” to “9” on an RPE scale, (ie.a rough approximation of “intensity”) and recovery intervals can either be full rest, walking, or light jogging. Start the next repeat when you’ve caught your breath enough to talk comfortably. The longer or harder the repeat, the more recovery you’ll need. And remember, modify this as needed based on your current fitness level and consider taking your workout to the track. It will be much easier there.
2. Hit the track
Speaking of the track. Use it from time to time. My friend, Gretchen, and I had 25 miles to complete on our training run Saturday and found it slow going until we decided to change things up and hit the track. We found our pace markedly increasing because of the level terrain, the many changing curves that provided instant gratification each time we reached them (there's a sense of accomplishment each time a person changes direction), and the softness of the track. We really enjoyed our miles there and plan to add track time into our long runs. And one added bonus to running at the track? You can ditch the hydration vest or hand-held bottle for a little while; something that really helps a person cool down on a hot summer afternoon.
3. Go Climbing
Tackling a long hill with a slow climb or running hard up a short, steep incline challenges your aerobic fitness, leg strength, and mental toughness all at once (and gets you ready for the hills of Dogwood Canyon). Plan a running route that includes a few hills, or find a hill that requires a steep climb and run repeats. If you choose the latter, the walk back to the bottom is your recovery.
4. Change how you measure your run
If you always run for an hour, change it instead to running 4-8 miles, however long that takes. If you always run to the same spot and same route, run instead for a certain amount of time and when your timer goes off, run back. The point of this exercise is to vary your motivation and to try different things that have you less focused on the end and more on the journey itself. This will help you take a break with routine and find new interest in how you run. With time out of the picture for instance, you can concentrate instead on form or changing your breathing. Changing your goals gives you freedom to try new things!
If you always run for an hour, change it instead to running 4-8 miles, however long that takes. If you always run to the same spot and same route, run instead for a certain amount of time and when your timer goes off, run back. The point of this exercise is to vary your motivation and to try different things that have you less focused on the end and more on the journey itself. This will help you take a break with routine and find new interest in how you run. With time out of the picture for instance, you can concentrate instead on form or changing your breathing. Changing your goals gives you freedom to try new things!
5. Listen to something different
It’s easy to beat the voice telling you not to run if you can’t hear it. Music has been shown to have a huge positive impact on performance, so changing up what you listen to can change how you perform. The trick is to really mix up your style. If you listen to the same songs every run, change them up for some new tunes. If you already listen to rocking beats, listen to a podcast or audio book instead – get hooked on one and you’ll be looking for excuses to head out for your run, not to stay on the couch. Also, make some different playlists that you can switch out as needed. For instance, I love slow praise and worship music for easy runs on the trail but have some Skillet, Jeremy Camp, and Third Day ready to go for sprints or hill work. On a side note, if you've never listened to disco you really should give it a whirl. It will not only be new but, since most of the songs were made to dance to, you'll find the beats perfect for running.
6. Try “Fartleks”
7. Read a book on running (or listen to a podcast or watch a movie on it)
Humans were born to run, yet many of us don’t understand the mechanics behind what makes the human body so great at running long distances. Or about the history of great runners and races, what goes into making a running shoe, or what nutrition should look like for a runner. The point is this... when you have a deeper understanding of something, you have more interest in it. Educate your inner competitor away by finding a book or film where the major theme is running and watch how it gives you new reasons to appreciate the gift of running. And running truly is a gift.
Enlist the help of a friend or group for this one. If you're used to running fast all the time, slow down. Join a group run where you know the pace will be slower (check out the Bass Pro training groups hosted by OMRR). You'll not only enjoy the break from going hard, you'll enjoy the camaraderie and the conversation. And similarly, if you're always running at a speed less than what you're capable of, find a friend who’s a bit faster than you and set out together. This will challenge your legs and lungs, make your workout feel social, and provide a little extra motivation.
So there you have it friends... those are some great reasons to embrace change right? But if you need yet another reason, consider the quote above, "If nothing ever changed, there would be no butterflies." Change can be a beautiful thing when there is a purpose for it. So embrace a few changes in your running knowing that those changes are serving the purpose of making you a better runner. Now get out there and get in some fartleks while you listen to some disco music! You've got training to do.
Happy Running!!!
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