Try these confidence-boosting running workouts

Everyone needs the occasional confidence boost. A workout that leaves you feeling accomplished and capable can do wonders for your entire running game, whether you’re a new runner still finding your way around the weird lingo and obsessive running memes or a seasoned athlete feeling a little sub-par this season.

After one of these confidence-boosters, you’ll be inspired to get out the door on those hard days, and when you end a running session sprawled in the grass gasping for breath and questioning your choices (hey, we’ve been there), you can reflect on the skills you know you have in your running toolbox.

These two workouts (great for newer runners) will help you become more familiar with your body and pace without focusing on data, and will leave you feeling stronger.

Fartlek circuit

Fartlek, a Swedish term meaning speed play and involves a continuous run while increasing and decreasing speed and intensity. If you’re a newer runner, start with one repeat of the circuit below, increasing to three rounds or more as you become more comfortable (or if you’re more experienced). Runners typically like their numbers: it can be hard to run without specific paces to aim for. Trust that the lack of distinct paces in this session is a good thing; it encourages you to explore how your body is feeling. and your workout will be a success, no matter what specific paces you end up running it at.

Warm up with 10 minutes easy running

3 minutes at medium pace, 3 minutes’ easy recovery

2 minutes faster, 2 minutes’ easy recovery

1 minute fastest, 1 minute easy recovery

Repeat 1-3 times, depending on experience and ability

Cool down with 10 minutes’ easy running

Downhill speedwork

It’s easy to get discouraged if you’re focused on increasing your speed and not seeing results. While most runners know hills can be a great all-over strengthener, we tend to neglect downhill workouts. Practicing your downhill running, with control, is a great way to get used to running at a faster pace with a quick turnover, and strengthens muscles you don’t target in your road or uphill sessions.

Find a route that has at least a one km downhill section, or set a treadmill to a 2% decline (bonus points if you hit the trails!). You can easily tweak this session to make it more challenging (longer) or you can keep it short and sweet. While you want to run quickly, stay in control to avoid injury.

Run 25-45 minutes easy, with the downhill section somewhere in the middle

Do 1-2 km of faster running mid-session on the downhill portion

Remember that this will work different muscles than you are used to, so don’t worry about speeding through the rest of your workout. Hydrate well, and make the day following your workout an easy one or a recovery day.

posted Tuesday July 26th
by Running Magazine