From the October 2012 issue of Runner’s World

Experts explain

Q My training buddy likes to sprint at the end of runs. Is that safe?
A Sprint? No. Asking your body to produce a maximum effort when it’s fatigued risks injury as tired muscles strain easily. Better to finish at a slow pace to allow your muscles to gradually return to a relaxed state. If you want to end a run with faster running, you can do strides. These controlled efforts differ from sprints as you gradually ramp up speed over 20 to 30 metres, hold it briefly, then slowly decelerate over 20 to 30 metres, allowing the muscles time to adapt to and recover from the change in gears. Save sprinting for speedwork, and be sure to sandwich those sessions with 10 minutes of easy jogging to warm up and cool down.
– RYAN WARRENBURG, running coach

Q Am I the only one who has to force myself to run? I like it for the first 25 to 30 minutes and then I get bored.
A I think it's safe to say that most runners have days where we have to dig deep to find the motivation to run. Running boredom that lasts, however, can happen if you tend to run the same routine during the week. One trick that can help alleviate mindless wandering is to spice up your running routine with a variety of workouts and effort levels. For example, you could focus on shorter intervals (one to two minutes) at a hard effort followed by two to three minutes of easy paced running to recover. Repeat this four to six times after a 10-minute warm up and finish with a cool down. You won't have time to get bored because your mind will be focused on the next interval.
– JEN HADFIELD, coach

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