With Coach Kelvin, offering Online Running Coaching for We Run and the We Run Virtual Running Club, and 1:1 Running Coach for Leeds and surrounding areas
When Should You Start Varying Your Runs?
A great question came up in the We Run Virtual Run Club Facebook group:
“When you’re first starting out with the goal of increasing distance over speed and intensity, at what point should you start considering nutrition and different types of runs?”
I’ll cover nutrition in a separate video, but for now, let’s focus on run variation.
The short answer? Probably sooner than you think.
Why Runners Need a New Stimulus
Running is all about adaptation – your body needs a reason to get stronger. If you do the same type of running for too long, the stimulus plateaus, and progress stalls.
For example, a new runner might gradually increase their volume over four to six months. After a while, they reach a point where they can’t realistically add more running into their schedule. When that happens, simply repeating the same runs at the same effort won’t lead to further improvement.
How to Introduce Variation in Training
1. The Importance of Adding Load
Progression in running isn’t just about adding more miles. It can also come from increasing intensity. Once a runner stops improving at their current volume, they need to introduce structured variation – either through:
- More mileage (if life allows)
- Increased intensity (through strides, hill work, or intervals)
2. When and How to Add Intensity
If a runner has maxed out their available training time, intensity is the next logical step. The type and amount of intensity depend on the runner’s goals, but a good starting point is:
- Adding short bursts of effort within runs (e.g., pushing a little harder on uphills)
- Introducing interval-style sessions in a controlled way
Rather than making sudden drastic changes, intensity can be added through focused training blocks (e.g., three weeks of hill emphasis before reassessing progress).
3. The Role of Strides in Early Training
One of the best ways to introduce controlled intensity is through strides – short bursts of faster running (10-30 seconds) with full recovery.
Strides can be added to easy runs because they don’t generate much fatigue, making them a great way to improve running efficiency without causing excessive muscle damage.
A simple approach:
- Start with one session per week
- Progress to two sessions per week over time
- Maintain full recovery between each stride
Avoiding Training Plateaus
If you feel like you’re not improving – whether in pace, effort, or heart rate – it’s likely a sign that your training needs an adjustment.
How to Recognise a Plateau
- Your pace has stopped improving, even though effort feels the same
- Your heart rate vs. pace data isn’t changing
- You feel like you’re running the same sessions without noticeable progress
Simply repeating the same training week after week and expecting a different result is a common mistake. Instead, incorporating strides, interval efforts, or hill work keeps your progress moving forward.
Final Thoughts: Making the Most of Your Training Time
Many newer runners are training at lower weekly volumes, meaning all of their running is easy. While that’s great initially, after four to six months, adding some intensity to your running has benefits in helping maximise fitness gains and avoid stagnation.
Once strides and light intensity are in place, more structured intensity (like tempo runs or intervals) can follow. But as with all training, it’s about progressive overload – building up gradually to ensure continuous improvement.
If you think you’ve plateaued but aren’t sure, check out my video on tracking your running fitness.
Got questions? Drop them in the comments below. Happy running!
