Master of your terrain

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Do you run the same 3-mile loop day after day? Have you raced your town’s Jingle Bell 10K for 10 years straight? Perhaps it’s time to switch up your running and racing terrain. As runners, many of us are creatures of habit. Our training routes become like old friends – comfortable and familar. However, if you don’t occasionally switch up your training, you’re doing yourself a disservice. Varying your terrain will develop different muscles, prevent injury, and keep boredom at bay. Read on to discover how the grass, trails, track, and road can make you a more well-rounded runner.

The Roads - For many of us, sidewalks and streets are the most accessible routes to run. Neighborhood roads are often lit with streetlamps, a boon for early morning and evening runners and the smooth surface  is perfect for maintaining proper form and pace. However, if you’re constantly pounding the pavement, you could be setting yourself up for an overuse injury. Try to limit your asphalt running to 50% of your weekly mileage and try something different the rest of the time. 

Trails/Cross-Country Courses – Running on soft grass and dirt provides cushioning for your joints and muslces. The uneven terrain will also help develop strength in your feet and lower legs. Keep in mind that if you take your workouts or races off-road, your times will most likely be slower. Leaping over puddles, tip-toeing through mud, and dodging tree roots may not result in any PR’s, but it will certainly keep your runs from getting boring!

The Track - You don’t have to be a sprinter to take advantage of the track. Speedwork can help runners of all distances and abilities. If you’re training for a race, weekly interval workouts will improve your body’s ability to use and transport oxygen during exercise (V02 max), eventually leading to faster times. And even if you’re not quite ready to race, a mile “time trial” can help gauge your fitness gains. Once every couple of weeks, jog easily for 10-15 minutes and then run four laps as fast as you can. Seeing your mile time drop can be a great motivator!

The Treadmill - Love it or hate it, the ‘mill can be an indispensible training tool. If you don’t live near a trail or track, the treadmill belt can give your legs a much-needed break from the concrete. Training for Boston in the middle of Kansas? Simulate Heartbreak Hill by using the machine’s incline options. Yes, the treadmill might be boring, but for busy runners it can also be a great opportunity for multi-tasking. Keep an eye on your kids, rock out to Lady Gaga, or catch up on the latest episode of American Idol – all while fitting in your scheduled tempo run.