Are you tired of the same old jogging routine? No fears, there are a plethora of things you can do to mix things up and discover new ways to have fun with your hobby. You’ll have to change a few things up anyway now that the chilly winter has arrived.
The purpose of jogging is to have fun, get lost in your thoughts, reduce tension, and get in shape. If you dread lacing up because your routine has become too monotonous, it’s time to shake things up. Even a minor adjustment can boost your motivation to get out the door.
Here is how you can do that:
- Climb A Ladder
Ladders give a new dimension to the standard interval workout by incorporating repeats that get increasingly difficult (in terms of distance or intensity) as the program proceeds. For example, you might run 200 meters, then rest, then run 400 meters, then rest, and so on.
This type of training is helpful for improving your ability to manage exertion during a workout—going hard but still retaining enough energy to finish strong.
- Change Up Your Weekly Schedule
There are numerous ways to have a seven-day cycle consisting of both challenging and easy days. If you’re habituated to one pattern, try something new for a four-week period during your next base-building cycle, then go back to your old one.
- Increase Your Wager By Double
On your intense training days, add 3- to 5-mile easy morning runs. It’s a great technique to increase your mileage while also teaching you how to run fast on fatigued legs.
Replace one of your interval workouts with a midweek medium-long run if you generally do two or three per week. Aim for 70-80% of your long-run mileage, and don’t be ashamed to speed up the last few miles to tempo pace.
In many fitness circles, HIIT (High-Intensity Interval Training) is all the rage. It’s fantastic for fat-burning, according to studies, and you can get a strong exercise in less time. It consists of a sequence of near-maximum intensity sprints separated by less-intense recovery intervals (after by a warm-up, of course), as well as should last 10-20 minutes.
- Try “Fartleks”
Fartleks, which are Swedish for “speed play,” allow runners to benefit from speed work in an unorganized session.
Bonus: They’re just as entertaining to say as they are to run. To try fartleks, simply warm up by jogging at a comfortable pace, then sprint until you reach the end of the block, or the next stop sign, or just until you see anyone blue car.
- Run To A Beat
It can be difficult to maintain a hard pace at times. Allow the music to do the work when this occurs. By organizing your music selection by tempo, apps like TempoRun, RockMyRun, and PaceDJ deliver a beat that will keep you jogging fast. Songza’s Hip Hop jogging Mix (90 BPM) will keep you going as well.
- Just (Don’t) Do It
Simply put, don’t run. “Recovery is just as crucial as the workouts themselves,” says Jason Fitzgerald. You may as well not even do things if you can’t recover from them.” “You acclimatize to that workload from the workout—get quicker, stronger, and become a better runner” on days off. Overtraining is more likely if you don’t get enough rest. Overtraining can result in a reversal of fitness gains, as well as persistent fatigue and soreness, or an increased risk of injury.
- Experience The “Pyramids”
Pyramids begin with the smallest repeat and gradually increase in length until they reach the greatest distance, at which point they drop in the same increments. Your starting distance will be determined by the last repetition. For example, 200 meters, 400 meters, 600 meters, 800 meters, 600 meters, 400 meters, and 200 meters, with recovery intervals in between. Feel free to substitute distances for timed repeats.
- Work The Treadmill
The treadmill is one of the most adaptable tools in a runner’s training toolbox because it allows them to complete exercises that change in pace, length, and incline while having to scout routes or bother about the weather, inclement, or traffic conditions. On the treadmill, you can do almost any jogging routine.
- Get Social
Try different routes and make new friends by jogging with a club accompanied by a quality wholesale jogging stroller if you are an active mom. Several jogging clubs will meet for group runs following the initial 9-to-5 workday in larger cities.
Most of them also have a social aspect to them—post-workout recovery nourishment could be beer, bagels, or both. If you don’t have access to any jogging organizations or teams in your region, contact local specialized jogging stores; they frequently arrange group runs.
If you’re doing the things time after time and year after year, no despite how well-thought-out your training plan is, it will become less effective. Unfamiliar stimuli elicit the strongest responses in your body, and even the most strenuous workouts succumb to the law of diminishing marginal returns after repeated use. As a result, a change is always welcome.
Iskra Banović is our seasoned Editor-in-Chief at BlueFashion. She has been steering the website’s content and editorial direction since 2013. With a rich background in fashion design, Iskra’s expertise spans across fashion, interior design, beauty, lifestyle, travel, and culture.