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Breaking Free from a Running Rut.

Updated: Sep 5, 2023

5 Effective Ways to

Break Free from a Running Rut

Do you find yourself stuck in a running rut, where every run feels monotonous and uninspiring? It's a common experience for runners, whether you're a beginner or a seasoned athlete. The good news is that there are several strategies you can employ to inject new life into your running routine and reignite your passion for hitting the pavement.

Let's explore five effective ways to break free from that running rut and make your runs exciting again.

1. Longer Warm-Up with Mobility Exercises

A well-structured warm-up is essential not only for injury prevention but also for improving the quality of your runs. Instead of rushing into your run, consider dedicating extra time to a comprehensive warm-up routine that includes dynamic stretches and mobility exercises. These movements help increase blood flow to your muscles, enhance joint range of motion, and mentally prepare you for the run ahead. Taking an additional 10-15 minutes for a thorough warm-up can make a significant difference in your overall running experience.

Warm up idea here.

2. Run a New Course

Running the same route day after day can lead to boredom and stagnation. Break out of this routine by exploring new running routes in your neighborhood or city. The change in scenery can invigorate your mind and body, making each run feel like a mini-adventure. Whether it's a scenic trail, a park you've never visited, or a different street, a change in surroundings can provide the novelty you need to rekindle your love for running.

Strava is a great place to find new routes.

3. Get a New Playlist

Music has the power to elevate your mood and energize your runs. If you've been listening to the same playlist for ages, it's time for an update. Create a new playlist with upbeat and motivating songs that sync perfectly with your running pace. The novelty of fresh tunes can boost your motivation and distract you from any fatigue or monotony you might be experiencing during your run.

Apple music & Spotify as great.

In a recent IG story I asked how many listen to podcast while running, I was pretty surprised by how many of you voted yes.

4. Program Your Workout in Your Watch

Modern running watches come equipped with advanced features that allow you to program customized workouts. Break away from your routine by designing interval training, tempo runs, or hill repeats directly into your watch. Having your watch guide you through these structured workouts not only keeps you engaged but also helps you track your progress over time. The challenge of hitting specific targets during your run can add a new layer of excitement to your routine.

How to program a 4x400 repeat on a Garmin here.

5. Take Time for a Good Cool-Down

Don't underestimate the importance of a proper cool-down. After your run, spend a few minutes engaging in static stretches and gentle movements to gradually bring your heart rate back to normal and ease any muscle tension. This post-run routine can enhance your recovery, reduce the risk of soreness, and contribute to an overall positive running experience. Additionally, the cool-down period provides an opportunity for reflection and mindfulness, allowing you to appreciate the effort you put into your run.

Here is an example of a picnic table cool down here.

In conclusion, breaking out of a running rut is entirely achievable with a proactive and open-minded approach. Incorporating these five strategies – a longer warm-up with mobility, trying a new running course, updating your playlist, programming workouts in your watch, and prioritizing a thorough cool-down – can breathe new life into your runs. Remember that running is not just about physical exertion; it's also a mental and emotional journey. By embracing change and embracing these techniques, you'll find renewed enthusiasm and enjoyment in every step you take.


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I'll be posting more ideas this week on my IG & FB accounts

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