A to Z on how to avoid running.

In an excerpt from his book The Run of Life, Steve Thiel offers tips for rediscovering your coaching mojo.

“Not this hill again!”

“I’m so bored with this route.”

“During Covid, when we couldn’t go out, I was desperate. I can’t be bothered now.”

During the Covid epidemic, many people started running. Well, with gyms closed and most organized sports just not happening, it was one of the few things I was actually allowed to do to stay active and fit.

But the restrictions meant we found ourselves with limited running options. We were told, for example, not to go far from home, not to drive further to exercise, and not to meet others to do so.

We no longer have those limitations, but sometimes we all get stuck in the running;

So here are some ideas on how to mix things up…

A to B. if your running route is boring, try going from A to B. Get a bus or train or some kind soul to drop you off a few miles from home and run back; running in one direction is much easier and more motivating than doing laps. It seems “right” in the same way that it seemed right to our ancestors to migrate in primitive ways.

Friend. Now that we can train with others, find a friend, partner, or online contact whose pace, personality, and style are just right for you to run for a half hour or more. You’re much more likely to keep that date with your running schedule if you keep it with the runner as well.

Club night. At its most formal, running with others might mean finding and perhaps joining a club. There are likely to be many in your area, many for all abilities, with a variety of sessions to motivate you and introduce you to like-minded souls. Look online.

Dog days. if you have or own one, running with a dog is great fun. Make sure they are comfortable enough to cover the distance you have in mind. And be sure to keep them under control, especially around livestock. You will find that they are much smarter and more reliable than any human running companion.

Early doors. Most of you may run first thing in the morning, but for those of you who don’t, give it a try. It can take some getting used to (after all, your body isn’t as awake as it is later), but if you step outside before it’s completely dark, you’ll find another world that’s all yours. That time is your time – no one can take it away. And I promise you, you’ll feel great all day.

Fartlek. yes, again, stop giggling in the back row. Fartlek is a Swedish word meaning “speed game”. It was made famous in the 40s by the exploits of Swedish world record milers Gunder Hegg and Arne Andersson, who would go out into the woods and do unstructured sprints, run a mile, run to that tree, run a little, run up that hill, do a fast half mile… It’s about having fun while working hard. It avoids the fear associated with a more formal interval session, where you know you still have five of these blossoming efforts.

Objectives: this is something i talk about a lot. If your motivation is lacking, set yourself a goal – not too ambitious and not too far off, but a personal best, streak, race or achievement that you know will make you more likely to get out that door for a run.

Festive. if running is important to you, consider a running vacation. You’ll get the most benefit if you go with an organized group, with different distances and speeds running each day, plus conversations and discussions about aspects of the run. You’ll find yourself doing a little more than usual, and you’ll come back motivated to keep improving.

at intervals. if you feel like your running is stagnating, intervals may be the answer. Unlike fartlek, intervals are structured sprints and can be as simple as 30 seconds hard in the middle of the run, 30 seconds of jogging, 6 times, or 4 full 60m hills (a strict downhill run). Most runners are guilty of too many easy and moderate miles; breaks break that cycle.

Just run 10. if you really don’t want to run, then I have a rule, just go out and run for 10 minutes, and if you really don’t want to do more after that, well, you can walk home. But you’ll almost always find yourself getting a decent run.

Collect yourself. looking good means feeling good, so treat yourself to a new outfit every now and then. The right outfit will not only make running easier, but will also elevate your sartorial mood.

Pay attention. I know several runners who, when they lack motivation, make a list of things to look out for during their run (there are apps with suggestions): a deer, a celebrity, a body of water, a llama, money on the ground, even a good deed that needs to be done.

Music. if you always run with music on, maybe unplug for a more mindful running experience; If you don’t, think about the motivation it gives. “Born to Run”, “When the going gets tough, something inside is so strong”.

New place. if running from A to B poses too many logistical problems, then just get yourself to a new location and run there. Take the opportunity to run in the woods, along the beach, around the lake, or just somewhere a little off your usual stomping grounds.

Opposites attract. Just drive your usual routes in the opposite direction. you’ll see things differently, you won’t be intimidated two miles down that hill, and you’ll have a whole new route without having to work one out. Warning: even though you’re by definition in familiar territory, it’s surprisingly easy to miss a turn when you’re going the other way.

Plan to nail it. setting yourself a goal (above) involves giving yourself a plan. “If I’m going to run that 10km in eight weeks, I better run more than 3 miles this Sunday.”

Quoting me. Famous running sayings, as well as books, movies, songs, videos and poetry can motivate you, because the will to win is nothing without the will to prepare, and if you can complete the unforgiving minute sixty second distance, baby, you were born to run.

Race ace. Again, I’ve said this before, but entering a race will really help with your daily running motivation.

Strava striver. this app, of course, opens up a whole new way to record your runs and route segments, as well as share and compare them with your peers, giving your runner their own supportive community.

Follow the hacker. There’s no denying that the 400m track is an intimidating environment, but there’s nothing like it to get the best out of yourself. Move. warm up and prepare yourself to complete a simple session; eg sprint 400, run 200, sprint 200, walk 400 and repeat. There’s no hiding, but there’s also no comparison to the satisfaction you’ll get from committing to it.

Turn. Sometimes when I know I should try to run hard and I just don’t want to, I run as far as I can go in one direction trying to go fast. I note the time, turn around and try to get back faster.

Eligible interest. A vest in a men’s or women’s cut, rather than a t-shirt, can feel a little heavy, especially in winter, but you’ll be surprised how quickly you warm up and how many days you need more coverage anyway. Your vest also announces that you’re a runner, and you’ll unconsciously run faster as a result.

Be careful. If you run with a watch or Garmin, consider leaving it on for at least a few runs, it’s pretty freeing, and if you never run with one, how about wearing one and marking your splits to see how your pace fluctuates throughout the run.

Xanadu: sometimes when you run you find yourself, usually unexpectedly, in a zone, in a flow, you hit a nirvana, a Xanadu, a purple patch, a Zen-like state where you feel like you could run forever. It doesn’t happen very often, I grant you, but when it does, enjoy it, keep it as long as you can, record it, and remember it.

You-time. sometimes it’s important to reconnect with why you’re running. Unless you’re a pro like Mo, it’s probably a personal thing, an experiment of one, a very personal journey, on your own time.

Zombies, Run! This app takes your running to a new level of immersion, excitement and fun as you run and automatically collect supplies to help your town survive the zombie apocalypse.

The above is an extract The Run of Life – How Any Runner Can Reach the Top of His Mountain by Steve TillWith a foreword by 1983 London Marathon winner Mike Gratton and published by Still Running.

Thiel is a former racer and ultra-distance runner. After finishing last in the 1500m at his school sports day in 1972, he represented Britain. In running, he is a “centurion” after walking 100 miles in 24 hours, and in ultra running he has won national medals and competed in international events. The Run of Life offers great tips and anecdotes for runners of all levels, gleaned from a lifetime of experience in the sport.