all runners should start using today

Published by Mountainblog on .


Motivation isn’t second nature… it can’t be expected, guaranteed or taken for granted.

Forcing the habit and sticking religiously to a demanding physical routine is a tough ask for anyone. Luckily, there are a bunch of things you can start doing today—strategies and approaches dedicated runners swear by—that’ll help you keep up that much needed momentum.

So you can focus on what matters…

Log your activity

Simple, but extremely effective—a running diary will give you a retrospective bird’s eye view on your activity and a deeper insight into your training habits.

Some runner’s log everything from detailed run summaries, to nutritional intake and sleep patterns. But it’s really up to you how granular you get with your diary, where you record it and how you use it to power your training. Just make sure you’re recording every run!

Whether it’s your trusty notebook, a running app or spreadsheet, consistently tracking specific criteria will enable you to accurately measure progress, identify any mistakes in your approach, and make informed decisions about your training plan—restoring order where necessary.

  • What do you need to do before your next race?
  • What goals are realistic?
  • Did you meet your weekly target?
  • Are there any patterns emerging?
  • How have your fitness levels changed?

These are all questions your diary can answer. It’ll bring a new sense of structure to your running, and help to rationalise your activity.


Explore new types of running

“When possible, and when daylight permits, try to run on grass or softer surfaces,” says three-time London Marathon champion Paula Radcliffe. “Not only does this put less strain on your body, helping to protect your joints, but allows your body to recover quicker.” This is just one example of the benefits of changing up your running routine.
Running the same pace, the same distance, the same route and the same terrain, over and over and over, will have you bored in no time. But exploring new types of running doesn’t only help to keep things fresh. It also transforms the body into a more complete running machine.

High intensity interval training is the fast lane to cardiovascular endurance.

Trail running boosts balance, agility, and core and leg strength.

Hill repeats enhance fatigue resistance and lactic threshold.

“The biggest thing people go wrong with is being repetitive in their running,” says former 1500m World Champion Steve Cram. “Look at what elite athletes do—they are wide-ranging with track runs and faster runs to break up their mileage into bite-size pieces. “It doesn’t help running the same pace for three miles or twelve miles, mix your pace and your distances.”