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Running is a convenient, affordable and effective way to get a great workout, and due to its low barrier to entry, it is the type of exercise many use for their personal health and fitness. Unfortunately, regular endurance running or jogging, whether outdoors or on a treadmill, can become tedious and, frankly, a bit boring, causing many to give up on their running efforts. If this describes how you feel about running, but you really want to enjoy the benefits, here are nine tips that can help you make your running workout more fun and interactive.
1. Trail running
Running on a hard surface like pavement or asphalt can be uncomfortable and running in a straight line is quite boring. The solution? Trail running, which adds a lot of variety as the terrain changes and adds additional physical challenges, plus you have the added bonus of beautiful and varied scenery.
2. Fartlek training
From the Swedish word for “speed play,” Fartlek protocols call for running sprints at various intervals, either for distance or time. To break the monotony of your run, choose a point in the distance and run as fast as you can to get there. You will be out of breath at the end of your sprint, so walk until your heart rate and breathing decrease, then resume your normal running pace until you decide it's time for another sprint.
3. Sprinting on a track or field
Specific speed training consists of running as fast as possible and then taking an appropriate rest. Speed training requires 100 percent commitment. To do this, each sprint requires a rest period that is about five to six times as long as the sprint. For example, if you run 50 meters in eight seconds, you should allow about 40 to 45 seconds for adequate recovery before your next sprint. To maintain energy and 100% effort during each sprint, be sure to take a full three to five minute rest period after a series of sprints to replenish your energy stores. A good workout might include five sprints followed by three minutes of rest, five more sprints followed by four minutes of rest, and then five to seven more sprints (plus a cool down) to finish the workout.
4. Run hills
If you played outdoor sports growing up, you probably ran hills at some point. Late Chicago Bears running back Walter Payton made hill running popular for football players back in the early 80s because it helped him develop the strength and power needed to break tackles. As a result, many coaches today use mountain running to help athletes improve their fitness. Although they're hard, hill repeats are incredibly effective and worth adding to your runs whenever possible.
5. Staircase
ACE shot this video using the stairs at the San Diego Convention Center because running stairs is an effective way to get in top shape. If you live in an area that is not so hilly, you can probably find an outdoor stadium or stands where you can run stairs. When you're out and about, look for a good set of stairs for a workout. Just like running hills, stair running is strenuous but offers the benefits of running without the monotony of jogging.
6. Listen to podcasts or comedy routines
We all have our favorite playlists that we love to listen to while exercising, but these can get a little stale over time. Download some podcasts or enter a favorite comedian on a service like Pandora and listen to them while you work out. Listening to a good podcast interview or a great comedy routine is an easy way to activate the brain, meaning it doesn't focus as much on the physical work you're doing. It can also make time feel like it passes faster, which can help you log distance or volume.
7. Flexibility exercises
If you're looking for a fun way to get a good cardio workout without the repetition of linear running, flexibility exercises are a great option. Examples of agility exercises include low- to moderate-intensity movements such as high knees, backward kicks, side shuffles, or multi-directional kegel exercises, all of which can be performed with or without additional equipment such as resistance bands. Choose an open, flat surface, set up some cones, and you've got everything you need for a fun and challenging flexibility workout.
8. Take a hike
If you live in an area with access to a good trail system, investing in a comfortable pair of hiking shoes and a hydration pack can give you a great option for aerobic endurance training without the repetitive stress of running. Climbing and descending steep hills challenges your body while experiencing the benefits of nature (of which there are many). If you have children, hiking is a great way to make exercise an activity the whole family can enjoy together.
9. Gamify is running
If you enjoy playing games, find an app that adds a competitive or playful element to your workout. Zombies, run!, for example, is an interactive app that creates the sounds of pursuit by the undead, which can be a very motivating way to make your run more challenging. Even if you're not a fan of zombie culture, there are other apps that can help you play your run - a few searches should help you find the right ones for your interests.
Aerobic training is an important part of a well-rounded exercise program. Both steady-state workouts like trail running and interval training like sprints or hills can provide important health benefits while improving your aerobic capacity. And remember, for optimal safety and enjoyment, make sure you stay well hydrated and aware of your surroundings.