50 Ways to Leave Your Training Rut

Finding it harder and harder to slip out the back, Jack? Need a new plan, Stan?
Don't hop on the bus, Gus —
   iRun is here to help!

Let's face it: runners are creatures of habit, and for good reason. We learn — often the hard way — that trying something new can come back to haunt us (like that time you swapped your usual pre-race pasta dinner for that ill-advised trip to Mel's All-U-Can-Eat Sushi Hut and Bait Shoppe). Yet by sticking slavishly to the same tried-and-true training plans, routes and routines, it's easy for even the most motivated runner to get stuck in a rut. Whether you're no longer seeing better results, or simply aren't having any fun along the way, it may be high time to shake things up.

As a former NCAA-level cross-country runner and founder of Brown Dog Coaching in Ottawa, Tracy Montgomery knows how important it is to keep training interesting. "The minute running becomes exercise - the minute it's not fun— I'm not going to do it anymore," admits Montgomery. "I won't want to do it anymore, and most runners I know feel the same way." The solution? Revitalize your training plan with this combination of new training tricks and mind-over-matter mental strategies, designed to re-engage both body and mind.

Slip out the back, Jack: Busting out of a route rut

1 Split it
Liven up your usual mid-week run by dividing it in half and trying to post a negative split. "I tell my athletes to run 25 minutes 'out', and then come back faster," says Montgomery. "I don't care how much faster, but you need to change gears." This kind of run is a good simulation of negative split racing, as well as a way to teach proper pacing without getting hung up on achieving a specific pace.
Plan it The negative split run works best on an out-and-back route with a relatively flat elevation profile, so that one half doesn't demand more of an uphill battle than the other.

2 Point-to-point it
Try a point-to-point training run. Get a lift or hop on public transit to take you the required distance away from home, and then run back. (Okay, so for this one, it IS okay to hop on the bus, Gus.) You don't have to see the same scenery twice as you would during an out-and-back route, or worry about mapping out a big enough loop that you're not tempted to shortcut your way home.
Plan it To measure out your route in advance and decide how to get to your starting point, try using gmap-pedometer.com. Start at your house and measure your route "out," where you stop is your starting point.

3 Map it
Share some of your favourite routes by posting them onmapmyrun.com. Check back to read posted comments to see if other runners have used and enjoyed them— usually a good reminder of why we fell in love with a certain route in the first place. You can also discover new routes by "borrowing" some of the favourite routes other runners have posted, which may even include an elevation profile and a 3-D view in Google Earth.
Plan it When running in a new place, make sure you're informed about which areas are (and aren't!) safe to run in. Consult the hotel concierge or the friend/family member you're staying with for a list of "no-run" zones. If possible, carry a cell phone. See "Running on the Road" (p.42) for more tips on how to adhere to local customs/norms when running in a foreign country.

4 cab it
Use running as a way to explore new cities when you're traveling. Put some cab fare in your pocket, throw on your shoes, and head out in whichever direction seems most interesting or promising. When you're finished your run, hop in a cab and head back to your starting point.

5 Snap it
Rediscover the beauty of your favourite running route by taking your camera on your next run. Stop to photograph everything pretty or interesting you see along the way.

6 Snap it, part II
Discover the beauty of a new running route by setting out with your camera to find the most 'photogenic' route you possibly can. Remember, you're running for photo ops—your success is measured in killer snaps, not killer split times.

7 Multi-task it
Treat running as a mode of transportation rather than as a training obligation. Put the "running" back in "running errands," and build a route that incorporates all of your necessary stops on an especially hectic day. Sure, you won't want to tackle this one when your to-do list includes "pick up beer for keg party" and/or "have high tea with the Queen," but with careful strategizing (and a discreetly stashed pack of Handi-Wipes), there's no reason a series of shorter runs of several kilometres each can't be part of a highly-productive day. And think of the money you'll save on gas— if that's not motivational, we don't know what is!

8 Dog it
Grab a canine companion to accompany you on the roads/trails. Where else will you find a training companion who is almost always grateful to be out running, and who never complains about how badly your favourite old sports bra smells? Plan it If you don't have a dog of your own to run with, borrow one from a friend, or better yet, contact a local humane society or dog rescue to see if they need a hand exercising their puppy population. Go to petfinder.com to find a shelter in your area.

9 Rehearse it
Rather than slugging out yet another training run on the same old turf, register for a race that serves as a "tune-up" for your 'A' race. "This puts you in a group setting with a bit of competition to motivate you," says Cathy Graham of TCR Sportlab in Calgary. Tune-up races are also a great way to rehearse race-day logistics. "For example, a half-marathon is a good way of testing out your food and hydration strategies for a full marathon, and also gives you a good sense of what your legs will feel like after 21 km of hard running," says Graham.
Plan it Check our event calendar (p. 60) or your local race calendar to see if there's a tune-up race that suits your schedule. Decide whether you want to run it at a maximal effort for that distance, or whether you want to use it as an opportunity to run at your (typically slower) goal pace for your longer, 'A' event. "Just make sure to build enough recovery time into your training schedule before the main event," Graham says. "If you're the kind of person who knows you can't do a tune-up race without racing it full out, make sure you've arranged your schedule to allow enough recovery time."

10 Reverse it
Head out for a loop of your favourite route — in reverse. Marvel at how much hillier it seems when you do it backwards.

11 Scavenge for it
Turn your run into a skightly-sweaty scavenger hunt. Hit the roads knowing you can't head for home until you've spotted three white baseball caps, two dogs that resemble their owners, and someone wearing tights who shouldn't be. Or whatever combination you choose— you just can't change it once you're out and running!

MAKE A NEW PLAN, STAN: BUSTING OUT OF A RESULTS RUT

12 Tri it
Train for your first triathlon. Diversifying your routine to include cycling and swimming breaks up your weekly schedule, and helps you gain fitness that will benefit your running. Montgomery, also a multiple Ironman finisher, notes that cycling in particular is an optimal form of cross-training for runners because it lacks the impact of running while improving stride turnover. "I often run my best off the bike because my legs have gotten used to turning over at a higher cadence," she observes.
Plan it Triathlon has a rep for being gear-intensive -and it certainly can be — but for your first tri you don't need anything more complicated than a swimsuit, goggles, a basic road or mountain bike, helmet and your usual running garb.

Hate the weight room?
Try an outdoor CARDIO STRENGTH WORKOUT this summer. Cathy Graham of TCR Sportlab in Calgary suggests the following routines:

13 The Parkway
Workout:
Find a spot where there are park benches or picnic tables.

Warm up with a 10-minute easy jog
Five minutes of running, slightly higher intensity
Step-ups using park bench, 15 each leg
Five minutes of running
15 push-ups
Level 1= Hands on the top of the back of the bench
Level 2= Hands on the seat of the bench
Level 3= Hands on the ground
Five minutes of running
15 squats, making sure that your bottom touches the seat of the bench each time
Five minutes of running
15 tricep dips, with hands on the seat of the bench and legs outstretched in front of you
Five minutes of running
Walking lunges on a pathway or other flat surface, 15 on each leg
Five minutes of running
Repeat 2-3 times

Cool down for five minutes with an easy jog or walk. Make sure to stretch your quads, hamstrings, glutes and calves.

(Note: For those with less time or seeking a slightly less intense workout, running segments can be reduced to two to three minutes and the number of reps reduced to eight to ten.)

14 Stairway to (any place but) Heaven:
Find a set of stairs that are about six to seven flights high. Warm up with a 10-minute easy jog.

First set: Climb regularly with one foot on each stair.
Second set: Climb up touching each step with both feet and then touching the lower step with both feet. The rhythm of this is 'up' right foot, 'up' left foot and 'down' right foot, 'down' left foot.
Repeat all the way to the top.
Third set: Climb up missing one stair in between steps.
Fourth set: Climb up missing two stairs in between steps. If width of stairs is too great and form is being compromised, repeat the third set.
Fifth set: Climb stairs running up as fast as you can, touching each stair.
Sixth set: Climb stairs running up as fast as you can, missing one stair with each step.

Rest/recovery is a walking descent down the stairs. This workout is meant to be anaerobic, but make sure your heart rate has lowered into the aerobic range before attempting the next set.

Cool down for five minutes with an easy jog or walk. Make sure to stretch your quads, hamstrings, glutes and calves.

15 Pump it up
If your race times have plateaued because you're consistently unable to ramp up your pace in the last quarter of your race, Graham recommends undertaking a strength training regimine that emphasizes leg and core strength in particular. "With the additional muscular endurance you gain from strength training, you're able to run faster and push harder for longer periods of time," Graham notes. "And since almost all of your strength and power come from your core and legs, you're at added risk of injury without strength training."

16 Coach it
If it's within your budget, hiring a running coach to design a plan with your personal strengths and weaknesses in mind can be one of the fastest ways to break free from a results rut. Having a coach can also benefit you when you least expect it: On your rest days. "A coach can order you to take time off in a way that you'll actually listen to, which prevents overtraining," says Montgomery. Without someone to be accountable to, runners can struggle with guilt over taking the appropriate amount of rest, which can quickly lead to fatigue, burnout and an overall decline in performance.
Plan it Depending on the services they provide (ie. an online training journal, fitness testing and evaluation, weekly group speedwork sessions, etc.) and their overall level of involvement with your training (be it through email contact, face-to-face meetings and/or phone conversations), running coaches can vary in price from roughly $50 per month to upwards of $150 per month. Make sure you figure out what you want from a coach before you commit to training with someone. Ask around for recommendations, and, if possible don't hesistate to meet with a coach you're considering to make sure you have a good repoire.

17 Up it
Liven up your long runs — and prep yourself mentally and physically for the finish line sprint — by incorporating fast finishes into the last phase of your training build-up, winding up so that the last quarter of your long run is done at race pace or slightly faster. "If you do all your long runs slowly, your body won't know what to do come race day," says Montgomery. Fast-finish long runs prepare you for what it feels like to push on tired legs. They also provide positive feedback to runners who tend to see their speed workouts and their endurance training as two separate things entirely. "To put your long runs and your high-intensity training together is a huge confidence builder," Graham observes.

18 Pace it
Incorporate different paces of running into your weekly workout schedule. Most of us have a "happy pace" where we feel like we go keep going indef- initely, but to improve we need to break out of our comfort zone from time to time.

Are you a one-pace wonder?
Find a few more gears with these SPEED WORKOUTS, compliments of Tracy Montgomery, Brown Dog Coaching (Ottawa).

19 One-One-One:
10-minute warm-up, easy running.
Then run:
One minute easy
One minute medium
One minute hard

Actual pace doesn't matter so long as there is a clear change of pace between 'ones.' Repeat five to 10 times, depending on your training level/running experience. Follow with a 10-minute cool down.

20 Mile Repeats:
Best done on a track.
10-minute warm-up, easy running
Do four to six one-mile repeats, with one or two minutes of recovery in between
Each repeat should be equal or faster, so don't do the first one too hard! If the times for each repeat start to get slower, your workout is over. This workout is all about learning pace and running strong.

21 Strip it
To stop her clients from obsessing over numbers in a negative way, Montgomery strips them of their gadgets. "If they're wearing a Garmin, the first thing I get them to do is take it off. I tell them to look at the clock before they leave the house and just go. Once they've learned to pace themselves based on their effort, they can put it back on."

22 Change it
Rotate your "menu" of workouts, as well as when you do them, at least once every two weeks. This not only alleviates the boredom of facing the same runs at the same times every week, but also forces your body to adapt to exerting itself in different ways and at different times.

23 Change it part II
Usually run outside? Hit the treadmill for some intervals. Usually run inside? Hit the roads and enjoy the scenery. Usually run flat? Head for the hills. Usually pound the pavement? Hit the trails, preferably something technical.

24 Log it
Record your workouts in a training log or journal, including a description of how you felt before, during and after your run so you can appreciate your progress over time. "A lot of us forget where we were four months ago — we're always our own biggest critics," says Graham. "With a journal, if you have a bad day, you can look back and see where you've come from." Tracking your training over time - paying attention not only to results but how you felt physically and emotionally — will also help you spot the recurring patterns and mistakes that can easily lead to a training rut. "If you have a few bad weeks, you can ask 'what's causing it to be bad?'" Graham notes. "Or you can say, 'look how many miles I've put in,' and see that you've earned your rest week."
Plan it While a plain old handwritten journal will do the trick, online training logs (such as trainingpeaks.com) allow you to build and save a calendar with all of your recently-completed and upcoming workouts. You can also chart such relevant details as your fatigue, muscle soreness, nutrition and sleep patterns in order to better understand when and why your training stalls out.

25 Push it
Try running with a partner who might just be a tiny bit faster than you— not so fast you're struggling to keep up or changing your form to do so, but fast enough to push you just a little bit harder.

26 Spot it
Identify those workouts that boost both confidence and fitness and try to focus on these workouts (and the positive feedback they provide) until your running slump passes. "What do you respond to the most?" asks Montgomery. "If shorter intervals are leaving you feeling blown out of the water, but you feel really strong doing longer, threshold intervals, focus on the longer intervals until you get your confidence back up."

27 TEST IT
Throw the occasional fitness test into your training cycle, repeating the same test several times throughout your training. "These 'tests' can be as 'low' or 'high' tech as you want," says Graham. "But they are markers that help motivate you by showing you where you've started and how much you've progressed during your training."

LOW TECH:
Try a field test where you time yourself (or have a friend time you) running sets of stairs.

MEDIUM TECH
Find a 400m track and do a 5k time trial, running as hard as you can sustain for a full 5k.

HIGH TECH
Get your VO2 max or heart rate zones tested at a lab. (Note: while this kind of detailed data can be fascinating to a stats-obsesssed runner, cost -especially that of re-testing to gauge progress — can be prohibitive.)

GET A NEW TOY, ROY: TRICKS, TREATS AND FULL-FLEDGED BRIBES

28 Steam it
Treat yourself to a trip to a Scandinavian-style spa after a particularly long, grueling training run or week of training. Your aching muscles will thank you for this invigorating process of heating, icing and soaking in a combination of steam rooms, saunas, and hot and cold pools. And if you've been feeling guilty leaving your partner behind for yet another long run, this is a great way to re-connect once the run/training week is over.

29 Bribe it
That manicure you've been itching for? After two or three weeks of dedicated training, make sure you reward yourself with it. A nice dinner out, complete with wine and dessert? Yep, chances are you've earned those calories. Sometimes fitting training into our already-busy lives makes us feel like we can't take the time to treat ourselves.

30 Dress it up
Let's face it: When you look better, you run better. For your next run, instead of sliding into your usual stinky ol' training garb, throw on the snazzy gear you typically save for race day. Think about maintaining race-worthy form throughout. And maybe, just maybe, envision the ex that broke your heart in high school — now either balding, overweight, or some combination thereof —driving by and marvelling at how fabulous you look. Pick up the pace a little just to rub it in. (Hey, we didn't say this list would make you a better person — just that it will help you get out a training rut!)

31 Dress it UP part II
Buy yourself a sweet new piece of gear that you're only allowed to wear once you've completed all of your training runs for the month.

32 Brunch it
Pick a new brunch spot to visit each weekend after your long run. If you run with a training partner or group, take turns picking your weekly destination so everyone's tastes are looked after.

33 Pub it
Like 'brunch it,' but with pubs! This generally works better after evening runs, mind you. Just be mindful of how many Guinesses (Guini?) you coif, since you have to slosh it all the way home afterwards.

34 Trip it
Plan your next goal race around a vacation, or vice versa. For those with little ones (and a patient partner to help tote the kids around the park while they recover), the Walt Disney World Marathon and Half-Marathon is a favourite destination race in the midst of Canadian winter.

35 Bank it
Start "saving up" your running mileage in a special travel fund. Each kilometre you run gets you one step closer to a vacation spot of your choosing. So, "save up" 1,200k and you can voyage from Montreal to Halifax; save 2,500k and you can go from Calgary to Los Angeles. The further you go and the longer you save, the more exotic the destination.

36 Blog it
Start a running-related blog to share the highs and lows of your training with others. When the going gets tough, don't be afraid to vent.

37 Post it
Join a running-related discussion forum to share training tips with other runners around the country and around the world. You might even find folks to train with in your area.

38 CRANK IT
Create a killer playlist that will last as long as your scheduled run, matching songs to the intensity or different stages of your run. Alternate between high cadence and slower-paced songs for speed intervals, or a compilation that builds in tempo for runs where you want to pick it up in the second half.
PLAN IT Tired of all your usual go-to running tunes? Check out subscription-based music provider E-Music (emusic.com), which specializes in alternative and indie fare and features MP3 downloads compatible with every type of music player (iPod, Zune, etc.)

39 CRANK IT PART II
Create a killer playlist of songs that feature the word 'run,' and listen to it any time you're struggling to get yourself out the door. Baby, you were born to run...now get out there and do it!

JUST GET YOURSELF FREE...

40 Forgive it
While having time goals for different race distances can be motivational, don't get too hung up on a number, especially if it's he first time you've raced a certain distance. It sounds cliché, but try to enjoy the journey, not just what the clock says when you reach your destination. Besides, if it's your first time racing that distance, it's an automatic personal best!

41 Chant it
Spend your run devising mantras for race day. They can be as profound as 'twenty miles of hope, six miles of truth"or as prosaic as "don't f$%^ing stop!"

42 Dedicate it
Dedicate each kilometre of your training run to someone important to you.

43 Run it forward
Help a less-experienced runner train for a race. There's nothing like seeing running through someone else's eyes — especially someone who is working so diligently to run a distance you do in training quite regularly — to make you appreciate all you've accomplished as an athlete.

44 Run it forward
Part II
Pace that friend during the event. There is truly nothing more amazing than watching them receive their medal at the finish line...Let their enthusiasm remind you how much you love that moment, too.

45 Shelve it (for a little while)
If your lack of motivation comes from pure exhaustion, you could be exhibiting classic signs of overtraining."Make sure you pay attention to your body, and if you're feeling burned out, take an extra few days off," says Graham "People tend to underestimate the power of rest-- we put a huge stress on our body while training, but if we're not giving it enough rest, all the work we do on our body will not be taken into effect. Rest is just as important as another interval workout."

46 Dunk it
Switch exclusively to water-running for a week. While most runners treat water-running as a necessary evil when injured, it can be a great way to avoid the oppressive summer heat, and allows your body to heal up any lingering aches and pains caused by pounding the pavement.

47 Group it
Start weekly speedwork/group training sessions. "There's a sense of camraderie in that people are suffering with you," Graham jokes. "But really, it's a lot easier to do higher intensity workouts in a group— you have people of all levels pushing each other. You might see someone who's just a little bit faster than you and think 'I wonder if I can keep up with that person today?'

48 Walk it
Substitute one run per week with a brisk, long walk. Not only does walking prompt a more reflective, contemplative state of mind than running full tilt, it also makes you appreciate how much faster you actually cover the ground when you run.

49 Buddy it
Offer to run on the behalf of a friend who is injured. Report back with a detailed account of each run you do for them, including the route, pace and how it felt. Not only will your friend get to run vicariously through you while they recover, but this will also remind you of how fortunate you are to be healthy enough to run.

50 Team it
Swap one run per week for an evening of running-based team sports such as soccer or ultimate frisbee. Not only will the rules of the game distract you from the fact that you're actually running, but the varied speeds and intensity of gameplay will provide a nice substitute for speedwork.