Don't keep running the same way.

Variety is the key to better running.

Délka čtení: 7´ | Author: Eda

Running can be easy. Just put on your shoes, run, and that's the magic. But if you run regularly, you may find that every workout starts to look similar. Same route, similar pace, same distance. And after a while, not only can your performance stagnate, but you may also lose motivation.

Running doesn't have to be the same every time. And it shouldn't be.

Variety in your training will allow you to develop different skills, respond better to changes in terrain and pace, and above all, keep running fun in the long run. You don't have to run at your best every training session. On the contrary. Combining different types of runs is one way to structure your training smarter and ideally stick with running for a lifetime.

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Every run has a purpose

One day you can just run and enjoy the movement. Another day you can really give your body a workout. The next day you can go to the forest or take a longer route. Each of these runs can have its place in your training. By combining different training styles, you will achieve the necessary variety, which will help you enjoy running , but also reduce the risk of one-sided overload. Whether it is changing the pace or surfaces, both are very beneficial and also as a certain prevention of injuries.

Let's break down a few basic running styles that you can include in your training plan.

1. Easy run: a run where you can switch off

A slow, easy run should be the foundation for most runners. You put on your running shoes and the pace should be such that you can talk relatively comfortably while running and not feel like you're fighting for your life with every mile. World Athletics describes an easy run as a comfortable pace at which a runner can talk freely.

And this is where it's good to forget about the numbers. You don't have to worry about whether you're running ten seconds per kilometer slower today than last week. Easy run is not a race, it's a space for building endurance, regeneration and simply for the joy of movement.

Tip: Try going for a run once a week without tracking your pace. Turn off the mileage alerts and run according to your feelings.

2. Intervals: when you want to add a little

Want to work on your speed? Then intervals come into play. But you don't have to sprint at the limit of your abilities right away. Interval training can take many forms - for example, several faster sections interspersed with slower trots or walks. Good tempo running shoes can also help.

A simple example to start with:

10–15 minutes of easy running → Alphabet → 5 × 3 minutes briskly → 2 minutes of easy trot between sections → 10 minutes of cool down.

Fast intervals should be challenging but controlled. The goal is not to blast through the first interval and just survive the last. Speed training can be a useful tool for improving performance, but its amount and intensity should be appropriate to the runner's experience and goals. So add speed to your training gradually and monitor your recovery.

 

3. Tempo running: learn to keep pace

Tempo running falls somewhere between a leisurely run and intervals. You run a longer, continuous stretch at a brisk pace that is challenging but still controlled. It's not about sprinting. It's more about being able to maintain a higher intensity for a longer period of time.

For example:

15 minutes jog → Alphabet → 20 minutes brisk walk → 10 minutes jog.

As you gradually improve, you can extend the length of the brisk part or choose an option where you repeat the tempo part of the workout several times with a slower jog between sections.

4. Long run: slow down and keep going

A long run is a great way to build endurance. And it can be a completely different experience than a short, fast workout. You don't have to chase the pace. Pick a route, grab your headphones or a friend, and just run.

Long, easy runs are a common part of structured training plans, along with faster units. When running long distances, you need to be careful to increase mileage gradually and avoid rapid increases that could cause injury. So, add no more than 10% of your workload from week to week.

Tip: Try a different route for each long run. Even a small change of environment can make your workout a completely different experience.

 

5. Hills and trails: change the environment

The road is not the only option. Head to the forest, a dirt road or the hills. Changing the surface and profile of the route will bring new stimulus and can also make running pleasantly special. Hills are also an interesting way to work on your fitness and leg strength. World Athletics lists hills as a way to combine intense cardiovascular work with developing leg strength – and at the same time you don’t have to focus only on pace or time per kilometer.

And most importantly?

It's really hard to get bored on a hill, as the change is really frequent here. Uphill for a while, then downhill, flat, etc. So trail or gravel running is definitely a great option.

6. Stairs, sprints and more

Running can be very varied and another way to make it more varied is to include various training tips that are not so common for the average runner.

You can go for a light jog, warm up well, and then include some stair runs. Whether it's a classic run, or jumping up multiple stairs, on one leg, etc. Completely different muscles will be engaged and strengthened, which will then help you in the next workout.

A great way to add a faster pace to your workout without completely exhausting yourself is to do sprints or so-called straights. At the end of your workout, do 5-10x 100m fast straights and see how great it feels.

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A runner doesn't just have to run

Variety doesn't just have to mean alternating different running workouts. Including strength training can also work very well.

Squats, lunges, calf work, hamstrings, core, and upper body strengthening can all be useful additions to your running workout. Strength and conditioning help your body better handle the stress of running and can also contribute to more efficient movement.

You don't have to spend an hour at the gym several times a week. For starters, 30–60 minutes of full-body exercise twice a week may be enough.

Read our article on this important topic.

What can a varied running week look like?

Of course, you don't have to do all types of training every week. The important thing is to adapt your training to your fitness level, experience, time, and goals.

If you run less often, it doesn't matter at all. Even three runs a week can be varied – for example, an easy run + quality training + long run . And if you're just starting out, there's no need to copy the training of advanced runners. It's best to increase the volume or intensity gradually and watch how your body reacts to it.

For a recreational runner who wants to improve their fitness while enjoying running, a week might look something like this:

MONDAY: Day Off / Strength Training
TUESDAY: Interval training
WEDNESDAY: Easy run
THURSDAY: Strength training
FRIDAY: day off / active regeneration
SATURDAY: Long run
Sunday: Easy run (trail or gravel for variety)

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What if you just don't feel like it today?

That's part of running. Not every workout has to be the best workout of your life. Sometimes you don't feel like doing intervals. Other times you don't enjoy running the same route. And sometimes the best decision is to simply slow down. Try changing your route. Go without a watch. Run with a friend. Go to the woods. Go for a shorter run. Or do a bike ride or another activity instead of running.

The goal isn't to perform at your best every day. The goal is to create a workout routine that you'll enjoy for months or years to come. Variety can help keep your workout interesting and provide additional opportunities to improve your fitness.