Running variations

Varying your workouts is the equivalent to eating different foods for every meal. Just as your body craves nourishment from many different food groups, all the muscles in your body need to be "fed" with exercise. If you always do the same run there will be many parts of your body that will become “starved” for conditioning. Therefore, I suggest that you try to provide your body with runs that require it to use different muscle groups.
Here are a few different types of runs to add to your weekly mix:

• Hilly run (helps you to work your upper body)
• Trail run (works your ankles and lateral muscles)
• Tempo run (Start slower and finish faster…makes for a great cardio workout!)
• Intervals (helps develop your leg speed, upper body, and cardio fitness)
• Long run (LSD: Long Slow Distance builds aerobic capacity)
• Fun run (Enjoy yourself…you deserve it)
• Group runs (build your social skills)
• Form run (Always a great time to work on improving your bio-mechanics)

If you maintain a 4-5 day running schedule, every run should be different. One basic rule to follow is to not schedule back-to-back difficult runs. Your body will do much better if you alternate easy and hard runs. Hard runs are for building your strength and cardiovascular conditioning, while easy runs are for recovering, both mentally and physically, and for building aerobic capacity.
- See more at: http://www.chirunning.com/blog/entry/the-importance-of-varying-workouts-adding-spice-to-your-running-life#sthash.w0qaYkT4.c4DIgDdm.dpuf

Varying your workouts is the equivalent to eating different foods for every meal. Just as your body craves nourishment from many different food groups, all the muscles in your body need to be "fed" with exercise. If you always do the same run there will be many parts of your body that will become “starved” for conditioning. Therefore, I suggest that you try to provide your body with runs that require it to use different muscle groups.
Here are a few different types of runs to add to your weekly mix:

• Hilly run (helps you to work your upper body)
• Trail run (works your ankles and lateral muscles)
• Tempo run (Start slower and finish faster…makes for a great cardio workout!)
• Intervals (helps develop your leg speed, upper body, and cardio fitness)
• Long run (LSD: Long Slow Distance builds aerobic capacity)
• Fun run (Enjoy yourself…you deserve it)
• Group runs (build your social skills)
• Form run (Always a great time to work on improving your bio-mechanics)

If you maintain a 4-5 day running schedule, every run should be different. One basic rule to follow is to not schedule back-to-back difficult runs. Your body will do much better if you alternate easy and hard runs. Hard runs are for building your strength and cardiovascular conditioning, while easy runs are for recovering, both mentally and physically, and for building aerobic capacity.
- See more at: http://www.chirunning.com/blog/entry/the-importance-of-varying-workouts-adding-spice-to-your-running-life#sthash.w0qaYkT4.c4DIgDdm.dpuf

Varying your workouts is the equivalent to eating different foods for every meal. Just as your body craves nourishment from many different food groups, all the muscles in your body need to be "fed" with exercise. If you always do the same run there will be many parts of your body that will become “starved” for conditioning. Therefore, I suggest that you try to provide your body with runs that require it to use different muscle groups.
Here are a few different types of runs to add to your weekly mix:

• Hilly run (helps you to work your upper body)
• Trail run (works your ankles and lateral muscles)
• Tempo run (Start slower and finish faster…makes for a great cardio workout!)
• Intervals (helps develop your leg speed, upper body, and cardio fitness)
• Long run (LSD: Long Slow Distance builds aerobic capacity)
• Fun run (Enjoy yourself…you deserve it)
• Group runs (build your social skills)
• Form run (Always a great time to work on improving your bio-mechanics)

If you maintain a 4-5 day running schedule, every run should be different. One basic rule to follow is to not schedule back-to-back difficult runs. Your body will do much better if you alternate easy and hard runs. Hard runs are for building your strength and cardiovascular conditioning, while easy runs are for recovering, both mentally and physically, and for building aerobic capacity.
- See more at: http://www.chirunning.com/blog/entry/the-importance-of-varying-workouts-adding-spice-to-your-running-life#sthash.w0qaYkT4.c4DIgDdm.dpuf

If you run or do other sports - it is important to vary your training.

Do not get bored. Do not stay at a plateau. 

Use training and running variations:

- Run slowly
- Run long and slowly
- Run some hills (this also works your upper body and your core)
- Start slow and finish fast.
- Run some trails.
- Run barefoot.
- Cooperate rope-skipping in your running
- Do a run-bike-run-brick.
- Do some group running.
- Do some fartlek: Run as you want - slow, fast, hilly, flat, gravel roads, ......
- Do a fun run.
- Do a run-walk-run-session.
- Take the bus to somewhere and run back home.
- Do functional exercises together with running.
- Run at the sea, around lakes etc......  
- Run with spikes
- Run backwards, sidewards, etc......
- Do a focus run:  Focus on your posture; focus on our stride length; focus on your upper body; as you want: but be clear and stay focused
- ...........
  
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