If you’ve been running regularly for several months, now is the time to step back and take a look at your routine. While sticking to the tried-and-true is reliable and comfortable, eventually, it can breed boredom and stall your fitness gains. Changing up your workouts, your route – even your running buddies – will be enough to stimulate your brain and keep you motivated to meet your goals. Here’s how to put a spin on things so you get more of a physical – and mental – boost out of any run.

YOU ALWAYS: WALK UP HILLS

DO THIS: Run all the way up – and over. As you approach an incline, shorten your stride to lower your exertion level. At the base of a hill, start a run/walk ratio of one minute running/10 to 15 seconds walking. This will help keep your legs feeling strong.

YOU ALWAYS: RUN ON ROADS

DO THIS: Hit the trails. The scenery will inspire your mind, and the terrain will challenge your body. At first, choose a route that has stable ground with minimal obstacles like rocks, logs, and streams. Shorten your stride to keep your feet beneath you to minimise the risk of slipping. Lose the earbuds so you can hear who is approaching from ahead or behind.

YOU ALWAYS: RUN WITH PEOPLE

DO THIS: Go it alone. Occasionally running solo will help you tune into your body and how it feels at different paces, in certain weather conditions, and on varying terrain. It’s an opportunity to identify where your limits are and push past them. Plus, the personal quiet time can help you solve problems – or simply relax.

YOU ALWAYS: HEAD OUT SOLO

DO THIS: Find a friend – or three. It’s hard to bail on a run when a friend is waiting for you, and having a sidekick will help you stick it out on tough runs. On faster days, monitor the speed according to the slowest person, and on long runs ensure no one is huffing or puffing.

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