I really enjoy saying the word “fartlek,” so I thought it was high time I tried them. I also probably should have considered this a lot earlier in my running career, like say, during my marathon training a year ago. Since I’m so late to this party, I thought I might help other runners avoid a similar fate.
Its been a silver bullet for busting all kinds of running-ruts, and is exactly the change-up my running routine needed. Even though I’m hard pressed to be aware of things like time and intensity during runs, making the effort is proving absolutely worth it.
Go Forth and Fartlek
I’m usually a relaxed runner. Its my hour every day. For those precious 60 minutes, I give my brain license to vacate the premises. Timing myself, as you can imagine, does not come very easily, and it might explain why I’ve arrived late to the idea. But, I’ve been getting bored, so figured experimenting with interval work could hardly hurt things.
Fighting the urge to zone out, I focused myself- fully ready to fartlek the fun right out of my run.
Imagine my surprise when, not only did it not suck, it was pretty dang entertaining. Breaking straight out of a running slump is really, really good fun, turns out. And feeling strong and, well, pretty freaking awesome is always my idea of a good time.
I managed to out run our dog at one point, which has never happened, and I challenged myself up some pretty gnarly hills (which has needed to happen for a very long time).
What I’m discovering while playing with fartlekking is that it can take just the right amount of concentration, and reconnect some of the greatest things about running. I’m sore again after relatively short runs, and that’s such an unexpectedly satisfying sensation, and maybe another sign that I’m just terribly overdue for some speed training.
3 Things I didn’t know about Fartlek
1) It’s Swedish for “speed play” which you’ll know if you’ve ever “googled” it. (I often picture Swedish Chef from the Muppets while running now though- this motivates me to go faster knowing I will get to where the food is sooner.)
2) Done with a little intention, they are punishingly fun.
Because who doesn’t like some juicy facts to back up their new habits?
The idea behind the fartlek, and most variations of high intensity interval training, is pushing your cardiac threshold, thereby building strength and endurance- jackpot!
The flip side-The cruel, and totally unfair, reality of our bodies is that the longer we do something- the more efficient we become at it over time. So the same 3 mile run that used to kick your butt not only doesn’t kick your butt anymore, it also doesn’t burn up fuel in the same way it did when you started. Lame, yes. BUT it’s also a cool opportunity to challenge yourself and have a different kind of fun.
And maybe scream “FARTLEK!”at the top of your lungs as you’re tearing up a steep hill. (Note: I have not actually tried this yet, but I imagine it would yield pretty amazing results.)
Its pretty easy to approach fartlekking at your own pace. There are lots of fartlek running recommendations out there for split times and increases in percentage effort, etc. so it’s totally up to you as a runner, and that’s something I can jibe with. I also like giving myself the option to set my own goals, time myself meticulously and rigorously go all out, or you know, not.
What’s your favorite way to fartlek?