Spice Up Your Running

Looking to spice up your next run? Here are 8 tried and tested run formats that you’ve probably never heard of…

• Fartlek Pyramid:
• Warm up for 10 minutes.
• Run hard for 1 minute, then jog for 1 minute.
• Run hard for 2 minutes, then jog for 2 minutes.
• Continue this pattern, increasing the hard running time until you reach a peak, and then work your way back down.
• Hill Sprints with Walk Down:
• Find a steep hill.
• Sprint to the top as fast as you can.
• Walk or jog back down to recover.
• Repeat for a set number of sprints.
• Obstacle Course Run:
• Set up a makeshift obstacle course in a park or wooded area.
• Include hurdles, cones, fallen logs, and other obstacles.
• Run through the course, incorporating speed and agility.
• Deck of Cards Run:
• Assign a different exercise to each suit of cards (e.g., hearts = push-ups, diamonds = squats, clubs = lunges, spades = burpees).
• Shuffle the deck and draw cards while running.
• Do the corresponding exercise for the number on the card.
• Shadow Boxing Intervals:
• Run for a designated time or distance.
• Stop and perform a set of shadow boxing exercises (jabs, crosses, hooks, and uppercuts).
• Resume running and repeat at intervals.
• Sand Run:
• Find a beach or sandy area.
• Run on the sand, which adds resistance and engages different muscles.
• You can also incorporate intervals or sprints.
• Musical Intervals:
• Create a playlist with songs of varying tempos.
• Change your running pace with each song change.
• For example, sprint during fast songs and jog during slower ones.
• Reverse Ladder:
• Start with a long-distance run (e.g., 1 mile).
• Then do a set of exercises (e.g., push-ups, squats).
• Decrease the running distance and increase the exercise repetitions in a reverse ladder fashion.

Remember to tailor these workouts to your fitness level and consult with a fitness professional or healthcare provider if you have any concerns about the suitability of these workouts for you.

Team BFA