Image: istock/ Jose Luis Montoya Retamosa

If your running feels like it’s hit a plateau – you’re not getting faster or simply not enjoying it as much as you used to – it could be time to vary your training. Mixing up your routine can improve your performance, reduce boredom and give you a fresh boost of motivation.

It’s easy to fall into familiar habits. New runners often stick to the same routes and pace once running starts to feel comfortable, while more experienced runners can find themselves repeating the same sessions week after week. Although consistency is important, doing the same thing all the time can limit your progress.

If you always run at the same pace, you’re only training one part of your fitness. To become a stronger, faster runner, you need to challenge your body in different ways.

1. Easy runs build your aerobic base and aid recovery.
2. Tempo runs improve your ability to sustain a hard effort.
3. Intervals develop speed and power.

By varying your training, you work different energy systems, encourage your body to adapt, and become a more well-rounded runner. As an added bonus, introducing new sessions, routes and terrains can also make running feel exciting again.

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How to vary your training to get faster

If all of your running is done at the same pace, it might be time to add some intensity by making one of your weekly runs an interval session, hill session or tempo run. If you always run at the same pace, you’re only training one energy system and neglecting others that are essential for improving speed, endurance and overall running fitness.

To get faster and more efficient, your body needs to be challenged in different ways. Running at a variety of paces trains different systems: slower, easy runs build endurance and aid recovery, while faster-paced sessions like intervals or tempo runs improve your ability to sustain speed and deal with fatigue. By varying your pace, you’re teaching your body to adapt and become a more well-rounded, resilient runner.

If you’ve been doing the same interval sessions for a while now and not finding them as challenging as you once did, mix things up with a new session or it might be time to look at your paces. Doing a parkrun as a time trial can give you a good indication of your current fitness to base your interval and tempo paces off of.

Switch up your terrain

Runners who do all their training pounding pavements can really benefit from heading off-road and running on the trails. The terrain is more varied, you’re more likely to encounter gradients and no two steps are the same. This means your body and mind has to work harder to keep you upright.

Running on trails is not only great for building leg strength, it challenges your core strength, co-ordination and proprioception. You might also find that adding some new off-road routes to your routine makes your runs more enjoyable!

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Joining a running club to vary your training

There are many benefits to joining a running club and it might just help you vary your training too. Running with a club will give you the opportunity to run with others which will make a change if all your miles are currently done solo.

It will give you a chance to do interval training or tempo runs under the guidance of a coach and running with runners faster than you will give you that nudge to push yourself a little more. Heading out even for a few easy miles with a group might show you different routes in your area or take you along roads and paths you might be nervous to do solo.

Add some strength and cross training

Variety doesn’t just come from different types of running – you might need to add other types of training to your week. Strength training is a great addition to any runner’s weekly schedule. It can improve your running and make you less prone to injuries – it can also help give your mood a boost too. Maybe shake up your running altogether and train for a hybrid fitness race.

Cross training is a good option too for runner who want to add more aerobic training to their week but are hesitant to add an extra run. Swimming, cycling, rowing and aqua jogging are all great options for runners.

Looking for a new challenge to vary your training? Here’s everything you need to know about HYROX.