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Inspiration
# The Training Tip Every Runner Needs
##### Coaching
Make this easy tweak to your runs and you'll have more fun, give more effort and stay healthier.
Last updated: 11 November 2020
What's the quickest way to hate a song you love? Play it over and over and over and *over* again. The same goes for your running, says Chris Bennett, Nike Running global head coach.
"If you're doing the same 5K every day, where's the joy in that?" he asks. "There's no success other than 'I finished another run'. Varying the run that you do—in any way possible—is crucial to keeping you invested in the sport." And according to Derek Samuel, a licensed physiotherapist and Nike Performance Council member, it's necessary if you want to get better at running.
"If you're looking for a new stimulus, try taking smaller steps and see if your body feels better", says Samuel. "Or try not to jump as much when you push off. Your head shouldn't move up and down more than 4 to 6 centimetres." These adjustments can make your body feel better, he says, which can make you want to run more or more often.
Best of all, varying your routine will help feed your muscles and your mind, says Brett Kirby, PhD, a human-performance scientist at the Nike Sport Research Lab. "If we only ate hot dogs every day, our bodies wouldn't have the healthy exposure to any of the other nutrients in the world", says Kirby. "To be an overall healthier runner, you need to fuel the body with a lot of different things."
## The Simple Change
On your next run, try something new.
Here's the exciting part: That new thing can be anything. "Your choices aren't just going faster or longer", says Bennett. "You can run in the opposite direction. Run on a trail. Change your music".
What makes even tiny changes effective is that they help you experience running in a different way, says Bennett. And that's what will encourage you to get back out there—again and again and again and *again*.
## "You can run in the opposite direction. Run a trail. Change your music".
__Chris Bennett__
Nike Running Global Head Coach
## More Tips to Move You Forwards
__01. Track what you've done.__
You want to mix up your training before you ever think, *Ugh, this run again?* To do that, Bennett suggests that each time you try something new—going faster, taking a fresh route, hitting a new distance—you write down the run you did and how it felt. When the new thing starts to feel easy or routine, mix it up again.
__02. Change your terrain.__
Take your route over trails, sand, grass or rocks. "The variety isn't just more fun", says Samuel. "Running on different surfaces can also strengthen different muscles in different ways, giving your body another way to improve its capability and get even stronger."
__03. Focus on more than metrics.__
You don't have to ditch your watch, but don't obsess over it. If you typically run with music, put your songs on shuffle, try a new playlist, listen to an album from start to finish, or don't listen to music at all for a change. "What's great is that little changes like these make big changes to your running experience", says Bennett. "And that keeps your running fresh."
Originally published: 11 November 2020
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[Find A Store](https://www.nike.com/vn/retail)
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[Running Shoe Finder](https://www.nike.com/vn/running/shoe-finder)
[Nike Coaching](https://www.nike.com/vn/coaching)
[Send Us Feedback](https://www.nike.com/vn#site-feedback)
Help
[Get Help](https://www.nike.com/vn/help)
[Order Status](https://www.nike.com/orders/details/)
[Delivery](https://www.nike.com/vn/help/a/shipping-delivery-gs)
[Returns](https://www.nike.com/vn/help/a/returns-policy-gs)
[Payment Options](https://www.nike.com/vn/help/a/payment-options-gs)
[Contact Us](https://www.nike.com/vn/help/#contact)
Company
[About Nike](http://about.nike.com/)
[News](https://about.nike.com/en-GB/newsroom)
[Careers](https://careers.nike.com/)
[Investors](http://investors.nike.com/)
[Sustainability](https://www.nike.com/vn/sustainability)
[Impact](https://about.nike.com/en-GB/impact)
[Report a Concern](https://speakup.nike.com)
## Resources
[Find A Store](https://www.nike.com/vn/retail)
[Become A Member](https://www.nike.com/vn/register)
[Running Shoe Finder](https://www.nike.com/vn/running/shoe-finder)
[Nike Coaching](https://www.nike.com/vn/coaching)
[Send Us Feedback](https://www.nike.com/vn#site-feedback)
## Help
[Get Help](https://www.nike.com/vn/help)
[Order Status](https://www.nike.com/orders/details/)
[Delivery](https://www.nike.com/vn/help/a/shipping-delivery-gs)
[Returns](https://www.nike.com/vn/help/a/returns-policy-gs)
[Payment Options](https://www.nike.com/vn/help/a/payment-options-gs)
[Contact Us](https://www.nike.com/vn/help/#contact)
## Company
[About Nike](http://about.nike.com/)
[News](https://about.nike.com/en-GB/newsroom)
[Careers](https://careers.nike.com/)
[Investors](http://investors.nike.com/)
[Sustainability](https://www.nike.com/vn/sustainability)
[Impact](https://about.nike.com/en-GB/impact)
[Report a Concern](https://speakup.nike.com)
Vietnam
- © 2026 Nike, Inc. All rights reserved
- Guides
- [Nike Air](https://www.nike.com/air)
- [Nike Air Force 1](https://www.nike.com/air-force-1)
- [Nike Air Max](https://www.nike.com/air-max)
- [Nike FlyEase](https://www.nike.com/flyease)
- [Nike Flyknit](https://www.nike.com/flyknit)
- [Nike Flyleather](https://www.nike.com/flyleather)
- [Nike Free](https://www.nike.com/free)
- [Nike Joyride](https://www.nike.com/us/en_us/c/innovation/joyride)
- [Nike Pegasus](https://www.nike.com/pegasus)
- [Nike React](https://www.nike.com/react)
- [Nike Vaporfly](https://www.nike.com/running/vaporfly)
- [Nike Zoom Fly](https://www.nike.com/running/zoom-fly)
- [Nike ZoomX](https://www.nike.com/zoomx)
- [Terms of Sale](https://www.eshopworld.com/shoppers/help/retailer/nike/terms-and-conditions-of-sale-en/)
- [Terms of Use](https://agreementservice.svs.nike.com/vn/en_gb/rest/agreement?agreementType=termsOfUse&uxId=com.nike&country=VN&language=en&requestType=redirect&_gl=1%2Afafouy%2A_gcl_au%2ANDY4MjgzNTM3LjE3Mzk3NzQyMjQ.%2AFPAU%2ANDY4MjgzNTM3LjE3Mzk3NzQyMjQ.)
- [Nike Privacy Policy](https://agreementservice.svs.nike.com/rest/agreement/privacypolicy/en/VN/default/redirect)
- [Privacy Settings](https://www.nike.com/vn/guest/settings/privacy)
## Africa
- [__Egypt__
\
English](https://www.nike.com/eg/)
- [__Morocco__
\
English](https://www.nike.com/ma/en/)
- [__Maroc__
\
Français](https://www.nike.com/ma/)
- [__South Africa__
\
English](https://www.nike.com/za/)
## Americas
- [__Argentina__
\
Español](https://www.nike.com.ar)
- [__Brasil__
\
Português](https://www.nike.com.br)
- [__Canada__
\
English](https://www.nike.com/ca/)
- [__Canada__
\
Français](https://www.nike.com/ca/fr/)
- [__Chile__
\
Español](https://www.nike.cl)
- [__Colombia__
\
Español](https://www.nike.com.co)
- [__México__
\
Español](https://www.nike.com/mx/)
- [__Peru__
\
Español](https://www.nike.com.pe)
- [__Puerto Rico__
\
Español](https://www.nike.com/pr/)
- [__United States__
\
English](https://www.nike.com)
- [__Estados Unidos__
\
Español](https://www.nike.com/us/es/)
- [__Uruguay__
\
Español](https://www.nike.com.uy)
- [__Latin America__
\
Español](https://www.nike.com/xl/)
## Asia Pacific
- [__Australia__
\
English](https://www.nike.com/au/)
- [__中国大陆__
\
简体中文](https://www.nike.com.cn/)
- [__Hong Kong__
\
English](https://www.nike.com.hk/)
- [__香港__
\
繁體中文](https://www.nike.com.hk/)
- [__India__
\
English](https://www.nike.in/)
- [__Indonesia__
\
English](https://www.nike.com/id/)
- [__Japan__
\
English](https://www.nike.com/jp/en/)
- [__日本__
\
日本語](https://www.nike.com/jp/)
- [__대한민국__
\
한국어](https://www.nike.com/kr/)
- [__Malaysia__
\
English](https://www.nike.com/my/)
- [__New Zealand__
\
English](https://www.nike.com/nz/)
- [__Philippines__
\
English](https://www.nike.com/ph/)
- [__Singapore__
\
English](https://www.nike.com/sg/)
- [__台灣__
\
繁體中文](https://www.nike.com/tw/)
- [__ไทย__
\
ภาษาไทย](https://www.nike.com/th/)
- [__Vietnam__
\
English](https://www.nike.com/vn/)
## Europe
- [__Österreich__
\
Deutsch](https://www.nike.com/at/)
- [__Austria__
\
English](https://www.nike.com/at/en/)
- [__Belgien__
\
Deutsch](https://www.nike.com/be/de/)
- [__Belgium__
\
English](https://www.nike.com/be/en/)
- [__Belgique__
\
Français](https://www.nike.com/be/fr/)
- [__België__
\
Nederlands](https://www.nike.com/be/)
- [__Bulgaria__
\
English](https://www.nike.com/bg/)
- [__Croatia__
\
English](https://www.nike.com/hr/)
- [__Česká republika__
\
Čeština](https://www.nike.com/cz/)
- [__Czech Republic__
\
English](https://www.nike.com/cz/en/)
- [__Danmark__
\
Dansk](https://www.nike.com/dk/)
- [__Denmark__
\
English](https://www.nike.com/dk/en/)
- [__Finland__
\
English](https://www.nike.com/fi/)
- [__France__
\
Français](https://www.nike.com/fr/)
- [__Deutschland__
\
Deutsch](https://www.nike.com/de/)
- [__Ελλάδα__
\
ελληνικά](https://www.nike.com/gr/)
- [__Hungary__
\
English](https://www.nike.com/hu/en/)
- [__Magyarország__
\
Magyar](https://www.nike.com/hu/)
- [__Ireland__
\
English](https://www.nike.com/ie/)
- [__Israel__
\
English](https://www.nike.com/il/)
- [__Italia__
\
Italiano](https://www.nike.com/it/)
- [__Luxemburg__
\
Deutsch](https://www.nike.com/lu/de/)
- [__Luxembourg__
\
English](https://www.nike.com/lu/en/)
- [__Luxembourg__
\
Français](https://www.nike.com/lu/)
- [__Netherlands__
\
English](https://www.nike.com/nl/en/)
- [__Nederland__
\
Nederlands](https://www.nike.com/nl/)
- [__Norway__
\
English](https://www.nike.com/no/en/)
- [__Norge__
\
Norsk](https://www.nike.com/no/)
- [__Polska__
\
Polski](https://www.nike.com/pl/)
- [__Portugal__
\
English](https://www.nike.com/pt/en/)
- [__Portugal__
\
Português](https://www.nike.com/pt/)
- [__Romania__
\
English](https://www.nike.com/ro/)
- [__Россия__
\
Русский](https://www.nike.com/ru/)
- [__Slovakia__
\
English](https://www.nike.com/sk/)
- [__Slovenia__
\
English](https://www.nike.com/si/)
- [__Espanya__
\
Català](https://www.nike.com/es/ca/)
- [__España__
\
Español](https://www.nike.com/es/)
- [__Sweden__
\
English](https://www.nike.com/se/en/)
- [__Sverige__
\
Svenska](https://www.nike.com/se/)
- [__Schweiz__
\
Deutsch](https://www.nike.com/ch/)
- [__Switzerland__
\
English](https://www.nike.com/ch/en/)
- [__Suisse__
\
Français](https://www.nike.com/ch/fr/)
- [__Svizzera__
\
Italiano](https://www.nike.com/ch/it/)
- [__Türkiye__
\
Türkçe](https://www.nike.com/tr/)
- [__United Kingdom__
\
English](https://www.nike.com/gb/)
## Middle East
- [__Saudi Arabia__
\
English](https://www.nike.sa/en/home)
- [__المملكة العربية السعودية__
\
العربية](https://www.nike.sa/ar/home)
- [__United Arab Emirates__
\
English](https://www.nike.ae/en/home)
- [__الإمارات العربية المتحدة__
\
العربية](https://www.nike.ae/ar/home)
- [__Qatar__
\
English](https://www.nike.qa/en/home)
- [__دولة قطر__
\
العربية](https://www.nike.qa/ar/home)
- [__Kuwait__
\
English](https://www.nike.com.kw/en/home)
- [__الكويت__
\
العربية](https://www.nike.com.kw/ar/home)