Being an Adaptable Runner - What, How, and Why?

Hey hey readers! I am glad you are here! As you probably know from my social media and blog content, I am an avid distance runner, and a newly certified running coach. I have studied the sport and art of running for nearly my entire life, and I would like to share some of my wisdom, experience, and knowledge with you all in the hopes of helping you improve your running game. Or, if you are not a runner but considering it, maybe this information would be helpful for you if you choose to add running into your movement practice. Thus, in this month's blog post, I will talk about what being an adaptable runner means, how you can become an adaptable runner, and why being an adaptable runner is important. So, let's dig in!

What is an Adaptable Runner?

First, I want to point out the difference between an adaptive runner versus an adaptable runner to minimize any confusion in terminology. Adaptive runners are individuals who have different abilities or special needs and run with some type of adaptive equipment, such as a wheelchair or leg braces. Adaptive runners are not the focus of this blog post, although adaptive runners can be adaptable runners. Adaptable runners are runners who can run in a variety of settings, contexts, and conditions, such as different locations, terrains, time of day, weather patterns, etc., while still being able to find their cadence, gait pattern, breath, and running intuition. You might wonder what I mean by "running intuition," so let me explain a bit more on that. Your running intuition is that part of you that can sense, feel, and adjust your running based on instinctive feeling rather than conscious reasoning. Adaptable runners can access this running intuition to adjust their pace and running biomechanics to be able to safely, and enjoyably, run in any situation. Adaptable runners can also settle in, and accommodate, hard run days - you know, the days where every step is super hard and you question your sanity about running. Being adaptable means that you can more easily adjust to the unique running demands that you face on a given day.

How to be an Adaptable Runner - Ways to add Versatility into Your Running Program

The key to becoming an adaptable runner is to VARY your running workouts and add VERSATILITY into your training. The idea is to change it up and do something different from your usual running routes and distances every now and again (or more frequently if you prefer). The constant that remains amongst this variation is you, your body, and your running intuition. Being able to connect to your internal running intuition in a variety of contexts simply makes you a better runner. Now, I understand that many runners are often training for a particular race or event, so there does need to be a good level of consistency in the training plan, so I am not suggesting that you always change up your running routine. Rather, I am suggesting that you include some type of variability into your training plan, even if just a few times. Below are some of the many ways that you can add versatility into your running training so that you can become a more adaptable runner and tackle any race or run that you engage in.

Location. One of the easiest ways to vary up your running is to change the location in which you run or the route of your usual run. This could be as simple as running your usual route backwards or in reverse, but it could also include running in other neighborhoods, cities, parks, and while on vacation or out of town for work (the picture below is from one of my runs in Port St. Joe, FL while on a family vacation). New locations or switched-up routes provide a different challenge to your muscles and cardiorespiratory system, as the hills, weather, air quality, etc. might be different than what you are used to, providing new and different challenges to your body.

Terrain. Another great way to vary up your running program is to change the texture of the terrain beneath your feet. This can include running on concrete (e.g. most sidewalks are concrete, most Greenway trails are concrete as well), asphalt (neighborhoods are great for running on asphalt), crushed gravel, hiking trails, sand/beach, treadmill, stairs and steps, and track material. The terrain beneath you affects how much force and stress your joints absorb when you run. For example, concrete is way more solid and harder than asphalt, so asphalt is easier on your joints compared to concrete. Changing up the terrain can also activate and move your muscles and joints in different ways, so you are not always training the same repetitive pattern over and over. Remember overuse injuries are partly caused by the doing the same movement pattern again and again, so changing it up, might reduce your risk of overuse injuries. The 6-image grid below shows some examples of how I personally vary up my terrain when running, including trail running, concrete, asphalt, beach/sand, and steps.

Distance. Varying the distances of your runs is another fabulous way to build versatility training into your running program. Not all runs should be long, 20-mile runs, and not all runs should be short 2-3 mile runs. Vary the distances that you run throughout the week, so that your body can run for various lengths of time. Of course, you still want your running program to be systematic, structured, and purposeful. Changing the distance of your daily runs just builds more variability into your training so that you can be an adaptable runner.

Speed. Another great way to become adaptable with your running is to sometimes vary your speed, or pace during training. This could include doing things like easy runs with a slower pace, long continuous runs at your marathon (or half marathon) race pace, faster-paced runs (e.g. tempo runs, VO2 max runs - more on this in another blog post), and/or interval training.

Time of day. Varying the time of day at which you run is a great strategy for building adaptability; however, I know this can be difficult to do for a variety of reasons (e.g. work schedule, training for race day, etc.). However, it is really good for your brain and body to experience running throughout the day. This could include doing runs before the sun comes up (as the picture below shows), which is super amazing as it is usually very quiet and peaceful, and depending on when you begin your run, you can catch some amazing sunrises. But, also, mid-day runs, afternoon runs, evening runs, and night runs are also different times of day that you can go for a run, helping to build that adaptability into your running game.

Shoes and Attire. Another way to cultivate adaptability into your running training is to vary what shoes and clothing you run in (as the photos below show). Of course as runners we all have our favorite shoes and running outfits, but every now and again, your body might enjoy running in a different pair of shorts or shoes, or maybe even running without shoes (as I love to do on the beach). These little changes in attire and footwear can challenge your body in different ways, requiring you to find your "inner runner" in these varied circumstances. Keep in mind, though, never change anything on race day. Whatever you wear regularly for your weekly running, make sure to wear that for your race.

Weather. Ahh, one of my favorite (but also least favorite) ways to change up my running game is to run in all kinds of weather - rain, wind, cold, heat, sun, clouds, pollen, etc. This not only prepares you for race day (if you are running races), but it once again causes you to connect to your running intuition in any external environment. Different weather challenges you to run even when you are uncomfortable. Running in the rain is actually really refreshing and enjoyable, especially once you get fully wet. I also love running in high heat and humidity (I am a Georgia girl after all), as I love the feeling of finding my gait and breath even when it feels like an oven outside. So try to run in different weather patterns, as long as you feel safe to do so.

With and without prefueling. Another great strategy to build versatility into your running program is to do some runs on an empty stomach and other runs after eating some type of pre-run nutrition. There are many reasons, biochemically speaking, to train both ways (after and before eating), and going into those reasons is outside the scope of this post. However, suffice it to say, that you can really become more adaptable as a runner if you know how to run when having an empty and a full stomach.

With and without music. I enjoy running both ways - with and without music. Some days, I just want the quiet and the sounds of nature. Other days, I want my music to help push and propel me on my run. Sometimes I even take my AirPods with me and never put them in, but I like knowing they are there in case I need them. If you regularly run with music or podcasts, consider trying the occasional run without any headphones or external auditory input, and vice versa. There are benefits to both, so trialing both can be a great way to challenge your running game in different ways.

Without a watch. One of the hardest things for runners to do, including me, is to run without a watch and without tracking your distance or time. Runners tend to be very reliant on their watches and GPS to correctly calculate the distance and pace of their run. But, what if every now and again, you ditched the watch and the phone and just ran based on your perceived effort, without a set mileage or pace goal? What if you ran based on your internal pace-o-meter rather than using your Apple Watch or smart watch? This can be challenging for runners, but also very liberating. I will be fully honest - I rarely do this because I do love seeing the data on my Apple watch, but I have run a handful of times without my watch, phone, or a set goal, and it felt very free and relaxed. Try it out sometime. If running without these items makes your feel worried or uncomfortable, consider doing it at your local track, as you can somewhat keep track of your distance, which might make you feel better doing it.

Run with a buddy or running group. If you normally run alone (like me), you can add variety into your running training by running with a friend or local running group. This is not something I really do in my own running program because solo running is one of my most favorite things to do, but group or partner running can definitely enhance your running game. If you usually run with a friend or group of people, then you might change it up and run alone every so often. Here again, the point is to bring variety into your training, so you can be an adaptable runner, able to face any course, race, or situation when running.

Cross train. Cross training is the idea of doing other workouts or movements, such as swimming, cycling, or weight-training. Cross training can help your cardiac performance while giving your legs a break from the motion of running. While cross training might not directly translate to making you a better runner, it can most certainly help you train cardiorespiratory parameters while your joints get a much needed break from the constant pounding of running. I cross-train quite regularly (swimming, cycling, yoga, hiking, and paddleboarding), but I also complete in triathlons, so I need to be strong in these other sports.

Why be an Adaptable Runner?

So now that we have defined what adaptable runners are and how to cultivate that adaptability into your training program, let's talk about why it is important to be an adaptable runner. Being adaptable in any avenue of life is always a beneficial skill to have, whether it be in another sport (e.g. soccer, tennis, etc.), in your professional career, or in your personal life. Versatility and adaptability allows you to "go with the flow" much easier in life. Adaptability in running is really no different - being adaptable in your running allows you to ebb and flow with the changing energy within, and outside you, so that you can be the best runner you can be. Below are some reasons why training adaptability and versatility in your running is super important:

Injury prevention.  Training adaptability might help keep you protected from common running injuries, especially injuries brought on by overuse, such as stress fractures or shin splints. When you include versatility training into your weekly/monthly running, you allow certain muscles/tendons/ligaments to have a break (such as your knee joints getting a break from constantly pounding hard pavement when you run on a soft surface instead), while challenging and strengthening other muscles/tendons/ligaments (such as the ankle joints building strength when trail running).

Reduce risk of burnout and boredom. Distance runners know all too well about burnout and boredom from running the same routes and places, over and over, for long periods of time. Changing up your running routine with any of the above-described options can help keep your running interesting, exciting, and fun, reducing burnout and boredom.

Improve agility and quickness. When you train in different contexts (e.g. weather, terrain, etc.), you train your muscles and nervous system to be more agile and quick. This can help your pace to be a little faster, but more importantly, it can make your running safer and more enjoyable.

Improve strength. Training in varied settings, especially altering the terrain (hills, flat, crushed gravel, hiking trails, beach, etc.), can make your heart and leg muscles stronger and more efficient, as these variations to your regular running challenges your muscles in different ways. Ultimately, this can make your running game much faster, safer, and more biomechanically sound.

Improve mental game. Any runner, especially distance runners, know how important and significant the mental part of the sport is. Indeed, when training for longer races, such as the marathon or half-marathon, much of that training is for the mind. Changing up your running routine can boost your confidence by helping you see that you can run in any setting or context, reinforcing your mental image of you as a runner.

Improve neuromuscular efficiency. Your brain and nervous system CRAVES versatility. Our neural connections thrive off varied stimuli, leading to your brain and nerves building better neural maps and motor programs, which translates to better movements when running. This makes you more coordinated in daily life as well as when running.

Summary

Being an adaptable runner is about versatility. When you are adaptable, you can run in any situation - cold, hot, rainy, no shoes, different shoes, etc. This is what really helps you to improve your running game. I do want to be clear, though, that I am not suggesting that you vary your running program so much that you never do the same run more than once. On the contrary, repetition is also very important for runners. What I am suggesting, though, is for you to occasionally change things in your weekly running routine, so you can give your nervous system and muscles different experiences and stimuli. So, keep your regular training plan, and every now and again, consider doing something a little different - even just running without a predetermined distance or without headphones. Challenge your inner runner to run in any context. Remember, you are a runner at your core, and running is part of who you are. Allow that runner the freedom to express him/herself in different settings. Your inner runner will thank you for it. Thanks so much for reading this post!

As always, the information presented in this blog post is derived from my own study of human movement, anatomy, and running. If you have questions about your running program, please follow up with your personal trainer or running coach. If you are interested in running coaching and/or personal training sessions with me, Jackie, email me at info@lotusyogisbyjackie.com for more information about my services. Also, please subscribe to my website so you can receive my monthly newsletters (scroll to the bottom of the page where you can submit your email address). This will help keep you "in-the-know" about my latest blog releases and other helpful yoga and wellness information.  Thanks for reading!

~Namaste, Jackie Allen, M.S., M.Ed., CCC-SLP, RYT-200, RCYT, NASM-CPT, NASM-CES