Experienced - Guide To The Next Level

You are well beyond a year of running or six months of walking. You may have been training for years without much of a plan and are feeling a little static. You feel capable, and now want to go up a level. 

And the good news is you can go farther, move faster, or do an event. 

The first step is to make every session count with two easy and powerful strategies - variation or rotation. These two considerations will take you a long way.

Why Rotation Matters 

Sticking to the same route, in the same shoes, at the same pace, day after day, may feel comfortable—but it's holding you back. It not only limits your progress, but actually will slow you down and increase your risk of injury.

A personal trainer will tell you: “The best workout is the one you haven’t done yet.”

Rotating; routes, pace, activities, and shoes changes how pressure is applied to your musculoskeletal and cardiovascular systems making you stronger, faster, and resilient.

It doesn’t take more effort - just smarter planning.

5 Rotations for Better Results

Rotate Routes

Switch up your routes regularly. Create a 2 week route rotation - go right one day, left the next. Include trails, hills, flats, or a mix. Trail running, in particular, improves foot coordination, balance, and eye, feet and brain coordination.

Rotate Pace and Distance

• Think about what your 3 tempo's look like; 'easy' 'mid' and 'elevated'. 
• Think about what your workout distances look like; 'long' 'midweek' and 'speed'.

By having a clear idea of what these aspects look like you will start operating to a plan and avoid the number 1 killer of doing the same thing over and over.

By planning a long weekend run you will start preparing on Monday.

Midweek - mid tempo and mid distance. 'Mid' is personal and for you to determine. Its an achievable pace over an achievable distance after a busy day.

Elevated tempo - good midweek. Short and sharp. One session a week on the flat at 1/2 the distance of your midweek run at an elevated pace and heart rate. 

Thirty minutes at an elevated pace will achieve improved stamina and speed. You are creating muscle memory for a faster pace.

For more Google heart rate and aerobic training. Use a HR monitor.   

Long - is that Saturday or Sunday long distance session. You have the time. You can do it early in the day when your head and body are fresh. You have all day to recover and eat nice things!

Rotate Footwear

Alternate your shoes. Different footwear causes slight changes in muscle and tendons,  helping your feet and legs recover. It also gives your shoes time to recover. And not to be underestimated is the fun factor.

Rotate Activities

Rotate the run and walking with the gym, swimming etc. Hitting different muscle groups supports full-body strength and reduces overuse.

Rotate Training Partners

Work out with different friends. Each person brings fresh energy, support, and motivation to your sessions. Social training can be one of the most enjoyable of your routine.

Final Thoughts

Increase your training load gradually - no more than 5% per week. Give your body the time it needs to adapt and strengthen safely.

Craig Taylor
Shoe Science HQ | Podiatrist & Life time runner
“Running changed my life for the better—we want the same for others.”