You have all the excuses in the world for skipping today’s workout: It’s cold and dark. Your training partners are taking the winter off. You don’t swim, your bike is rusted and you can’t stand to work out in a gym. But you’re on a roll and you don’t want to stop now; March — when it may be more appealing to run outside again — is still far away. So what do you do? You need to find some way to keep training interesting to fight the winter blues. Here are three ideas how:
1. Try a fartlek.
Many runners have become too reliant on their watches telling them how they performed during each run. Sometimes, you need to turn off the watch and just run how you feel that day, rather than be discouraged by factors like wind, hills, temperature and stress. The fartlek — yes fartlek (or “speed play” in Swedish) — eliminates those stresses by focusing on your perceived effort, not the pace or distance. Here are three examples of a fartlek workout, each of which you should precede with a warm-up run of at least 10 minutes and conclude with 10 minutes of a cool-down jog.
— Alternate one minute of hard running with one minute of easy running and repeat 10 times.
— Run hard for three minutes and then easy for two minutes and repeat five times.
— Run five minutes hard and then five minutes easy and repeat three times.
[See: 13 Fun Sports That Burn Calories.]
The key with each of these workouts is not so much the pace as it is the change of pace. Start with the first example and then work up to the third one. These exercises can be done any time of the year and are a great way to mix up your workouts. If you have never done a fast running workout, fartleks are a great place to start.
2. Change where you train.
Bored of your neighborhood loop? Have you tried the park where the local high school team runs its cross-country meets? There may be a nice 3-mile loop already marked for your convenience or a national park that’s only a 10-minute drive away. Now may be a great time to check out the 5-mile nature trail you’ve heard about. Dirt trails can be a little tricky to manage the first time, but they provide nice soft surfaces, which are easier on your joints than pavement, and offer a welcome change of scenery. The uneven surface also works minor muscles throughout your body, which will help keep you injury-free.
[See: 8 Lesser-Known Ways to Ruin Your Joints.]
Do you live in cold weather where trails are covered in snow most of the year? Try snowshoe running; the newer models are lightweight, inexpensive and fit right over your running shoes. Unlike cross-country skiing, you don’t need groomed trails to use them. Take it easy at first, since you may find running in snowshoes is the hardest aerobic exercise you’ve ever tried.
3. Find a race.
Nothing motivates a runner more than signing up for a race, whether it’s two weeks or six months away. Simply signing up will make that 6 a.m. run in the dark just a little easier to get through. Look for an event that’s not your typical 5K road race, such as a cross-country or trail race. Off-road races can get you away from focusing on personal bests and give you a chance to try a new trail or visit a new park.
[See: 10 Themed Races to Make Getting in Shape Fun.]
How about a relay race? Check out Ragnar to find a 24-hour road or trail relay race in your area. Grab six to 10 friends or coworkers, a van, camping gear and some supplies, and you’ve got yourself a team that will compete for two days and one night. Or, try one of the many specialty races like the Spartan Race, Color Run or one that starts at midnight on New Year’s Eve. There are plenty of fun races out there to keep you energized during the winter months.
More from U.S. News
7 Reasons No One Likes You at the Gym
7 Signs You Should Stop Exercising Immediately
7 Exercises Men Should Do Every Day
3 Ways to Spice Up Your Running Workout This Winter originally appeared on usnews.com
