Reboot Your Run: Innovative Ways to Revamp Your Running Routine

Nothing undermines the motivation to exercise like boredom (1). I’m a veteran personal trainer with more than three decades of experience and I’ve lost count of the number of people that have told me that they find exercise boring.

Consequently, I do all I can to make my client’s workouts as varied, interesting, and fun as possible. As a result, once I begin working with someone, they usually stay with me for many years.

I hope your trainer does the same for you.

But what if you don’t have a personal trainer? Maybe you exercise at home or prefer running instead of hitting the gym. How can you battle boredom and stay motivated?

As a former triathlete, I know first-hand that running is a great workout. However, following the same route at the same speed day after day soon becomes tedious. It’s hard to get excited about a workout when you know you’ll be doing the same thing tomorrow that you did today.

In this article, share some proven tricks and tips that will elevate your running routine and put the fun back into your workouts.

Revamp Your Running Routine with These Tips and Tricks

Are boring, repetitive runs getting you down? I hear you and I’m here to help. Make your workouts more enjoyable with these innovative ways to revamp your running routine.

But, before you slip on your sneakers and put any of these tips into action, make sure you prepare your body and mind for running by warming up properly. A good warm-up can help ward off injury and will improve your running performance, making your workouts even more effective.

Related: The 15 Best Pre-Run Stretches to Optimize Performance and Prevent Injury

Warmed up and ready to go? Then let’s run!

1. Try 4-3-2-1 Intervals

Interval training is one of the best ways to add variety and intensity to your running workouts. However, most intervals use the same work-to-rest ratios throughout, which can soon become boring. After all, there are only so many times you can run for 90 seconds and walk for 60 seconds before it starts to feel like a chore.

4-3-2-1 intervals involve four different running speeds, making your workouts more varied and potentially better for improving your fitness. Each series lasts 10 minutes, so you can adjust this workout based on your current fitness and how long you have to train.

Using a programmable timer, complete the following intervals:

1. 4 minutes of easy jogging
2. 3 minutes of medium-speed running
3. 2 minutes of fast running
4. 1 minute of running at top speed

Repeat the sequence as many times as you wish.

2. Stop Pounding the Pavement and Take on Some Trails

Roads and pavements are the most common places to run. This makes a lot of sense as they are easy to access – there is probably a road right outside your house. However, road running is not very mentally stimulating, which is why so many people listen to music and podcasts while they run.

Trail running is much more stimulating. The constantly changing terrain means that the time and miles will pass much more quickly as you’ll have to concentrate intently to avoid trips and falls. Trail running is also proven to improve things like balance, coordination, and reaction times, all of which will enhance your running performance (2).  

So, why not plan a trial run for the coming weekend? While you may have to travel to find a suitable running route, your efforts will be rewarded.

Related: Skip the Gym! Discover the Unbeatable Mental and Physical Benefits of Outdoor Workouts

3. Shake Up Your Running with Fartlek Training

Running intervals tend to use the same work-too-rest ratios throughout, e.g., run for three minutes, walk for two minutes, and repeat eight times. While undeniably effective, such workouts lack variety and only tend to improve very specific aspects of your running performance.

In contrast, fartlek workouts (which is Swedish for speed play) involve a much less structured approach to interval training, allowing you to create your own workouts spontaneously. This provides an endless variety of possibilities, and no two fartlek workouts will ever be the same.

With fartlek, as the name should suggest, you head out on your run but then vary the speed whenever you feel like a change. You can walk, jog, run, and sprint as much or as little as you like until your allotted workout time comes to an end.

For example:

• 10-minute warm-up
• Run fast for 3 minutes
• Slow jog/walk for 60 seconds
• Comfortable run for 3 minutes
• Hill sprints for 5 minutes
• Very slow jog/walk for 2 minutes
• Run fast for 4 minutes
• Comfortable run for 2 minutes
• 10-minute jog cool down

Needless to say, your fartlek workouts won’t follow this structure but should be based on how you feel and your current fitness level. Increase your pace when you feel warm and ready, and slow down when you start to feel tired. Fartlek is that simple!

Related: Get Fit, Not Bored: How Fartlek Training Puts the Fun Back into Cardio

4. Head to The Beach and Run on The Sand

Beach running is one of the best cardio workouts around. Running on sand increases muscle activation (3), strengthens your feet, ankles, knees, and hips (4), and burns more calories than road or treadmill running (5). It’s also a lot more enjoyable than pounding the pavement or treadmill belt.

In addition, there will be lots of new sights and sounds to experience when you take your runs to the beach, and the change in scenery will ramp up your motivation and enjoyment.

I understand that for most people, going for a run at the beach will involve some additional time and effort. After all, you’ll have to get to the shore to run. However, I believe that any costs are far outweighed by the many benefits of beach running.

Don’t just run along the shoreline, though. Take in some dunes to push your legs, heart, and lungs to a whole new level of exertion. Running up dunes is like hill training on PEDs, and I guarantee it will kick your butt!

5. Take on a Running Challenge

While there is nothing wrong with running solely for your fitness and health, training without a clearer goal can be boring. If your running starts to feel like a chore, it won’t be long until you start skipping workouts.

While the occasional missed run is no big deal, missing workouts could also be your first step toward becoming an ex-runner.

So, give your running more focus and direction by taking on a running challenge. Knowing you are running for a clearly defined purpose is very motivating and makes it harder to justify missing workouts.

Good options include:

• Run a mile a day for 30 days
• Train a 5k, 10k, ½ marathon or marathon
• Try an adventure or obstacle race
• Enter a duathlon or triathlon
• Train to run a faster mile

In my experience, the best challenges are those that are just beyond your current ability but still within the realms of reality. For example, don’t challenge yourself to run a marathon if you are a beginner jogger. Instead, set yourself up for success with a more realistic goal, such as running 5k without stopping.

What do you do after completing a challenge? Set another, of course! That way, your motivation will always be turned up to the max.

6. Combine Running with Calisthenics for The Ultimate Outdoor Workout

Do you love running but also want to be strong, lean, and muscular? Or are you a gym rat who also enjoys running for fitness and health? If you answered yes to either of these questions, you’re going to love combining running with calisthenics.

Simply head out for a run but then, every few minutes, stop and do a couple of sets of a simple calisthenics exercise, such as push-ups, air squats, planks, etc. Repeat this sequence as many times as you wish, doing a different exercise every time you take a break.

Not a fan of basic calisthenics? No problem. Carry some resistance bands with you and use them instead.

I don’t recommend stopping to pump out push-ups on busy streets; this workout is best done in a park, at the beach, or anywhere a little more secluded. You may even have access to a fitness trail, where you’ll find access to things like pull-up bars, balance beams, and other equipment to enhance your outdoor workout.  

Regardless, combining running with calisthenics will make both types of training more challenging, effective, and fun.

7. Embrace Retro Running

Fitness trends come and go, and many of them are pointless, worthless, and even dangerous. Consequently, I tend to avoid most fitness trends and build my workouts around the scientific principles I learned back in college.

However, some trends stand up well to scientific scrutiny, and instead of being a waste of time can actually make your workouts more enjoyable and effective.

One such trend is retro or reverse running.

Retro or reverse running involves running backward and, preferably, uphill. In addition to adding variety to your workouts, retro running offers the following proven benefits (6):

• Stronger quadriceps
• Healthier, more stable knees
• Increased fitness
• Increased energy expenditure
• Lower body fat
• Better posture
• Improved balance and coordination
• Increased mental engagement and focus

There are numerous ways to incorporate retro running into your training routine, such as adding it to your fartlek workout, doing retro running intervals, or dedicating a session or two a week to running backward. Regardless, you can read more about retro running and its numerous benefits in this detailed guide.

Closing Thoughts

Running is one of those workouts you can do for your entire life. I should know; I’ve been a regular runner for over 40 years! However, that doesn’t mean that running won’t eventually lose its appeal and can even become boring.

The good news is that there are plenty of things you can do to reinvigorate your running routine and keep it fresh and fun. Use the tips, tricks, and workouts in this article to maintain your running enjoyment.

Do you have a question about anything discussed in this article, or do want to share your tips for keeping running fun? Please drop me a line in the comments section below.

References:

1. Lakicevic N, Gentile A, Mehrabi S, Cassar S, Parker K, Roklicer R, Bianco A, Drid P. Make Fitness Fun: Could Novelty Be the Key Determinant for Physical Activity Adherence? Front Psychol. 2020 Oct 15;11:577522. doi: 10.3389/fpsyg.2020.577522. PMID: 33178079; PMCID: PMC7593334.
2. Drum SN, Rappelt L, Held S, Donath L. Effects of Trail Running versus Road Running-Effects on Neuromuscular and Endurance Performance-A Two Arm Randomized Controlled Study. Int J Environ Res Public Health. 2023 Mar 3;20(5):4501. doi: 10.3390/ijerph20054501. PMID: 36901510; PMCID: PMC10002259.
3. Pinnington HC, Lloyd DG, Besier TF, Dawson B. Kinematic and electromyography analysis of submaximal differences running on a firm surface compared with soft, dry sand. Eur J Appl Physiol. 2005 Jun;94(3):242-53. doi: 10.1007/s00421-005-1323-6. Epub 2005 Apr 7. PMID: 15815938.
4. Chauhan HM, Taqi M. Anatomy, Bony Pelvis, and Lower Limb: Arches of the Foot. [Updated 2022 Nov 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. 
5. Lejeune TM, Willems PA, Heglund NC. Mechanics and energetics of human locomotion on sand. J Exp Biol. 1998 Jul;201(Pt 13):2071-80. doi: 10.1242/jeb.201.13.2071. PMID: 9622579.
6. Negra Y, Sammoud S, Uthoff A, Ramirez-Campillo R, Moran J, Chaabene H. The effects of repeated backward running training on measures of physical fitness in youth male soccer players. J Sports Sci. 2022 Dec;40(24):2688-2696. doi: 10.1080/02640414.2023.2184770. Epub 2023 Mar 13. PMID: 36913532.

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