Thursday, June 27, 2013

Change is Good!

 As runners, we are special breed.  Plenty of us get locked into a running routine and rarely change.  There's nothing wrong with that; that's fine because just getting out of the door can bestow a sense of accomplishment and boost your mood.  However deviating from your standard routine can make you faster/stronger and stoke your motivation.  When you first start to change things up; it's best to try one tweak at a time so you can see what works and what doesn't work before moving on.  Here are five tips:

When you run easy...Do four to eight 30-second cadence drills over the course of your run.  Count the number of times your right foot hits the ground; aim to increase that number.  Take low, quick steps.  These drills will increase your turnover, so you run more efficiently.

When you run hills...Try to sing a song (quietly).  Climbing should never get so hard that you're huffing and puffing and can't talk (or sing!)

When you run fast...Bring a friend.  A buddy will boost your motivation and morale and help you push when it would be more comfortable to quit.  Never quit and friends don't let friends quit when the tough get going!  Don't compete with each other, but don't let your pal off the hook either.  Encourage each other to complete the goals.

When you run long...Take more frequent walk breaks.  If you currently do a ratio of one minute running and one minute walking, reduce it to 45 seconds of running, one minute walking.  Use the Jeff Galloway method of running.  Don't know who/what this check, you can find out here:
It will help you run farther, minimize soreness and hasten your recovery.

 When you race...Make your first mile the slowest mile.  (I have a hard time with this because the first is always my fastest  mile!)  Gradually increase the pace, but every five minutes or so, slow your speed for one minute so you stay strong to the finish.  FINISH STRONG!

Changing is hard but with these tips, change should be easier and help you to become a better, stronger, faster runner!  Do you have any tips that worked for you to change your routines or running techniques? 


  1. These are all really good points. Thanks for sharing them.

    I definitely work hard on negative splits and I will walk for small amounts of time on my longer runs to give my body a bit of a break.

  2. Great, Jennifer! I found walking helps and I have had a pr with doing this at a half marathon. Good luck and let me know if it helps.


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