Out & Back

One of my favorite style of runs requires no gps watch, no awe inspiring trail loops, or complicated intervals.

It’s the out and back run, and all you need is a timer, though, you could probably pull it off without one.

I started playing with this during 2020 when the gym was shut down and use this method now especially when I’m road running with no where to go.

It’s simple, run to a spot, note the time, and return to the starting position in less time.

This negative split run has all sorts of baked in benefits. Knowing you need to beat your time coming back, you can use the initial leg as warm up. It incentivizes you to take it easy, get the blood pumping and avoid what so many of us runners do, come out way too hot. When you come out fast and inventively slow down at the end, you’re training your body to get slower when you’re tired!

When you hit the turn around point, it’s time to put on the jets. Pause and take a few deep breaths if you want. This is a great chance to work on your speed, technique, breathing and rhythm. How hard your run it is up to you, and should depend on how you’re feeling.

I would venture to say this would even be a good walking workout. Mosey out with a casual pace, and walk with focused determinism on your return.

Give it a shot!

Justin Miner

@justinminergain