Many runners enjoy going at a leisurely, upbeat pace along their usual routes. This boosts your overall health and gives you a break from the stress of daily life. But monotony in your training can frequently cause boredom and a decline in the drive. Sascha Wingenfeld, a running expert, believes we can all avoid being clumsy and slow and maintain high performance.

 

The next five suggestions from Sascha can greatly increase the variety of your workout. This is exactly what you need to enhance your performance and make your next run more fun and dynamic.

1.ACCELERATIONS/DECELERATIONS

By regularly including short sprints in your endurance training, you can break up the monotony of your jogging. Sascha said, “That maintains your running form lively and makes you quick.” If you run at the same pace every time, you won’t improve your performance. “Your body needs a speed stimulus to be able to actually run faster the next time.”

 

Here’s How:

Over an 80-100 meter distance, you gradually but steadily raise your running speed from a recovery pace to a sprint. A deceleration starts out as a sprint and eventually becomes a stroll.

 

2.HILL SPRINTS

Running demands strength training as well as endurance training. After your lengthy runs, Sascha advises performing hill sprints. “This makes your everyday run into a full-body cardio and strength training and gives you the ability to go faster.”

Here’s how:

Run 150m uphill at 90–95 percent of your maximum effort to enhance your hill sprints. Then, do it six to ten more times. Be sure to engage your core and move with long, powerful strides. Take a break as you jog or walk down the slope.

3.FARTLEK 

Flexibility in terms of pace, step frequency, and power is crucial when running. You can only adapt to the various surfaces in this way without putting too much stress on your body. “Play with your pace throughout your longer runs,” advises Sascha.

Here’s how:

A “fartlek,” which derives from the Swedish phrase for “speed-play,” basically involves varying your pace without a specific plan or goal. You can mix and match the intervals and intensity during your workout as you like. The exercise incorporates all intensities, from low-intensity sprints to slow recovery jogs.

 

4.TRAIL RUNNER

The running expert advises, “Take use of the benefits of shifting surfaces.” Every surface presents different difficulties. By unconsciously adjusting your stride, foot strike, and step frequency, your body must learn to respond to them. This technique is certain to liven up your running workouts and put an end to boredom!

Here’s how:

In this type of running, you leave concrete pavements and asphalt roads behind you. Try jogging on fresh surfaces and unusual terrain to increase your trail running performance. Run through fields and meadows and through the forests. In this manner, you will learn something new every kilometer. You’ll notice that after using this technique, your pace on familiar surfaces becomes much simpler.

 

5.CRESCENDO RUN

A training exercise that involves a gradual increase in intensity is called a crescendo run. “This technique is a highly effective way to raise your running efficiency. A crescendo run is also a fantastic fat burner!

Here’s how:

Choose a 1 or 2-K route and increase your speed between laps without taking a rest.