Runners are always on the lookout for new ways to mix up their training routines. One great way to add a twist to longer runs is by incorporating a technique called "fartlek."
A Swedish word meaning “speed play,” Fartlek running is simple but effective: Run at a normal tempo for a set duration of time and then increase the pace to a speed where you’re close to your lactic threshold.
Generally, fartlek runs are longer, usually 30 minutes or more, and incorporate eight or more accelerations. The beauty of the fartlek run is that you don’t have to map out any distances; you can either go by time or by feel. If you decide to go with time then start with a 40-minute run, and every four minutes go hard for one minute. The workout will look something like this:
If you decide to go by feel, run a familiar route and count telephone poles. Fartlek run in this fashion will look something like this: 10 telephone poles light, 3 poles hard, 10 poles light, 5 hard, etc.
There are many ways you can run fartlek; use your imagination and see if you can come up with something new each week. Not only will it help take the drudgery out of training, but by doing a new workout each week you will strengthen different muscles, making your chances of improving that much greater.
Take the next step in your training regimen:
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High-Intensity Interval Training (HIIT) offers endurance athletes a powerful supplement to steady-state workouts by improving anaerobic capacity, speed, and cardiovascular efficiency. HIIT helps enhance VO₂ max, lactic acid tolerance, and explosive power through short bursts of maximum effort followed by recovery periods. It also supports fat loss, boosts metabolic rate, and strengthens muscle groups that aid in injury prevention. The mental and physical variety of HIIT keeps training engaging and time-efficient, making it easier to stay motivated. Integrating HIIT 1–2 times per week can elevate performance and recovery while maintaining enthusiasm for long-term endurance goals.
Burnout is a common challenge for endurance athletes and results from prolonged physical and mental stress without sufficient rest. Symptoms include persistent fatigue, soreness, frequent illness, poor sleep, and emotional signs like irritability and lack of motivation. Taking a structured break from high-intensity training helps the body recover, prevents injury, and renews mental focus—ultimately enhancing performance. A break should include active recovery, quality sleep, proper nutrition, and reflection on training goals. Gradually returning to training with adjustments and added strength work can lead to more sustainable long-term progress.
A running gait analysis is a valuable tool that helps runners improve form, efficiency, and injury prevention by evaluating biomechanics in detail. It’s especially beneficial for injury-prone runners, those hitting performance plateaus, beginners, or anyone transitioning to new shoes or terrain. Conducted by trained professionals like physical therapists, athletic trainers, or exercise physiologists, the assessment includes video analysis, functional movement tests, footwear evaluation, and personalized recommendations. This process helps identify inefficiencies and imbalances, guiding targeted improvements in technique, strength, and equipment. Though it requires an upfront investment, a gait analysis can significantly enhance performance and reduce long-term injury risk.
