We’ve been to the coast for a long weekend. Escaping our fast-paced city lives for a few days, we were looking forward to lie-ins and copious amounts of wine and seafood. But of course we also took our running gear ’cause, you know, we’re us.
And Day One presented a bit of a problem – the idyllic Lyme Regis beach run had to be nixed because Lyme Regis beach is a pebble beach. Yeah, should’ve checked that. So we headed towards town and found the Cobb wall and harbour on our way. This is a lovely sweeping arc of a pedestrianised walkway right out to the tip of the harbour – perfect for short sprints and a bit of tag-team speedwork. Lots of fun, even if it wasn’t the run we had planned. It got me thinking about having to ‘pivot’ when something gets in the way of your route (closed roads, floods, fallen trees…. pebbles instead of sand).
It’s always worth keeping some ideas in your repertoire to adapt as you go, here are some that only need a small area:
Run 100 steps fast in one direction. Run 100 steps slowly back to where you started. Repeat 5 times.
Choose 6-8 evenly spaced points along the route you have. Sprint past two, walk back one; sprint past two more, walk back one etc. (This is a classic hill exercise so all the better if you have an incline.)
For two people: start at opposite ends, sprint towards each other. As you pass each other, go down to a slower, recovery run. When you get to the other end, turn and come back – when you pass each other, go back up to sprint. Keep going, switch from sprint to recovery every time you pass each other. Do high fives if you must.
Add in some bodyweight exercises by creating a course (there-and-back, around the perimeter of carpark, whatever) for running; one person runs while the other performs squats. Switch. Do this with lunges, press-ups etc etc.