Running bores me.  I want to be a runner; one of those people who rise just before daylight, lace up my sneakers in the darkness while everyone else is still sleeping, hit the road as the sun nears the horizon, early enough that I can nod to newspaper deliverer, early enough I may catch a glimpse of a deer heading back into the woods after feasting on vibrant green lawns in the moonlight.  I want to be that runner.  But I’m not. I’m bored after running a block, my mind already cursing how much further I have to go, my chest already tight, my nose stuffed. 

 To add excitement and variety to my running I have been searching for spice to my running efforts.

 Sprint Intervals

One of my problems with running is that in my boredom I start off too fast.  If my goal is to run three miles I guess I figure the faster I go the faster it’s over. The problem is I can only do this for a block, and then I’m huffing and puffing and almost walking until I get my breath back. So, imagine my delight when I read research that supports the benefits of this type of running.  A study conducted by The University of Western Ontario found that running sprint intervals burns more than twice the body fat as jogging for 30 – 60 minutes three times a week.

 So, what exactly is a sprint interval?  Run fast then rest.  And repeat.  The study had people run 4 – 6 30 second sprints with 4 minutes rest in between.  If four minutes in between sprints is too long, long enough that you forget what you were doing and start washing the dishes, you can further reduce your workout time by shortening the rest period to just 1 – 2 minutes. 

 Next time you’re with your girlfriends, or in the break room at work and people start talking about the latest workout techniques, you can nonchalantly add that you’ve been doing some HIITs.  Sprint intervals are just one type of High Intensity Interval Training.


No, this isn’t the exercise you get when you jump up and run out of the room just before you toot.  Fartlek is a concept originating from Sweden that means Speed Play.  Hmmmm….add the word play to any workout and my interest is piqued.  Fartlek is similar to sprint intervals.  It is like sprint intervals two kids would do on a long walk home on a warm summer day.

“Hey, race you to that telephone pole!”

“You’re on.”

“Ready, set, see ya!”

And they’re off and sprinting to the telephone pole.  Once they get there they huff and puff and strut and punch each other in the arm.  Then they keep walking until they catch their breath.  Pretty soon their bored again, “Betcha I can beat you to that mailbox.”

 That’s the basics of fartlet. Run normal, pick an obstacle in the distance and race towards it, and then it’s back to your normal pace or even just a slow jog. And repeat. A traditional fartlet workout, used by runners to increase their speed and endurance, would run this varying pace for 40 – 60 minutes.  But like sprint intervals, you’ll get cardio benefit by starting with a warm up jog, doing fartleks for 10 – 15 minutes followed by running an easy cool down for five to 10 minutes.

What about running speaks to your soul?

What do you do to spice up your runs?

 Stay strong!


After Melinda Patton’s daughter moved away to college, she decided she had no more excuses keeping her from being in shape.  Three years and 55 pounds ago she began a journey to become spiritually and physically strong and in the process discovered her passion and purpose in forging faith and fitness.  She is now studying for her Personal Training certification and manages a facebook page called Strength for the Journey; Forging Faith and Fitness. Through her page, she encourages and empowers others to create strong and healthy bodies for Christ.

© 2011, Shalena D.I.V.A. – Personal Branding| Content Marketing| Product Creation. All rights reserved.


  1. via Facebook on June 6, 2011 at 1:04 pm

    Melinda, I am so glad that you wrote this article because I started running using an app on my phone called c25k (Couch to 5 K). I LOVE IT! I can see and feel the difference. I have more energy, too. I love this app because you warm up for 5 minutes, run for 1:30, then run for 1:00 minute and alternate. Each week steps up up and builds up your endurance. I highly recommend this app. It provides those varying degrees of running and walking that you mention in your article. The app is free, but there is a paid version. Irt’s $2.99 or so.

  2. Rochelle Bacon Henriene via Facebook on June 6, 2011 at 1:07 pm

    exercising is da bomb….my daughter even talkd me n2 water excercisin and i dont like all that water….but ya know….i did have fun…workd n there 4 an hour….had a ball….YUPPPP

  3. Shalena, I saw you mention that ap and I too plan to utilize it to prep for running in the Race for the Cure 5K this fall. I am hoping to incorporate intervals to keep the boredom at bay! ~ Melinda

  4. via Facebook on June 6, 2011 at 1:14 pm

    Rochelle– That’s awesome! What did you do–water aerobics! I remember the last time I tried it I had the Benz afterwards… you know the crazy feeling like allof this weight is pressing on you! I’m so proud of you. Sometimes we have toease our way into working out and try new things or approach them differently. because I hated ruinning, but this app. makes me like it a lot more now. I feel like I can actually do it. in your own words, Rochelle: YUPPPPP!!!

  5. via Facebook on June 6, 2011 at 1:15 pm

    @melinda–that’s what Imeant intervals–LOL! Here is the link to the website. You’ll be able to find the various apps from there. I use the free one for Android:

  6. Rochelle Bacon Henriene via Facebook on June 6, 2011 at 1:24 pm

    if the po po aint after me…or a big dog…i aint runnin…hahaha…i have a fear of a lot of water n one spot…i even only shower..thats how bad it is….but i was with my grown daughter who is short…if she can stand up n it then its got to b ok….lol…so i went…once i let go of the side of the pool i was kinda ok….i felt thoroughly washd once i got out..hahahaha….imma look 4 me a bathn suit…N MY SIZE…and go again….YUPPPPPPPP

  7. via Facebook on June 6, 2011 at 1:30 pm

    @Rochelle–Great for you! Allit takes is giving something good for us a try. It will take care of the rest. One good decidion truly leads to another!

  8. Rochelle Bacon Henriene via Facebook on June 6, 2011 at 1:36 pm

    C I GO TO DA PO PEOPLES GYM…I JUST LIKE DA TREADMILL….I CAN WALK WHERE I WANT TO AND DONT HAVE TO WALK BACK…HAHAHA…my daughter joind the big gym…shes got teenaged sons…who shes trynna keep off da streets…smh…im not n need of water…so i stayd where im at…but an invite is an invite…and shes my baby so i went…i was totally scared…but she kept sayn come on mommy….shes 36 and i did it…heck she big enuff to save me now….HAHAHAHAHHA

  9. Rochelle Bacon Henriene via Facebook on June 6, 2011 at 1:39 pm

    @SHALENA….my son wantd to learn to swim back den….i told him he better hope nothing happens caz i cant swim and i cant come n there…but…il b on the side wavin bye bye to ya….he lookd at me…like huhhhh…i told him aint no needing n us both drowning…i got 2 other kids to raise…..HAHAHAHAHHA…so to keep from wavin…i sent him to the ymca….yupppp…thats still funnee to me

  10. via Facebook on June 6, 2011 at 1:51 pm

    @Rochelle–the sad part is that you were serious–LOLOLOLOLOL!!! I don’t swim either, but that may change this summer because I finally found a way to work out and still have fabulous way— A WIG! a half wig that is. I really want to learn how to swim and with me having a 2 year old, I really should learn. I hear it’s great exercise! With my half wig, I can wear the front of my hair–very little of it out and braid up the back as I keep it conditioned and moist throughout the summer. I’ll tell you how it goes–LOL!

  11. Rochelle Bacon Henriene via Facebook on June 6, 2011 at 1:55 pm

    U SEE MY HAIR IN THAT PIC…GIRL THOSE R LOCKS…I NEVER HAVE TO WORRY BOUT GETN MY HAIR WET…well i never went swimmin so i didnt worry anyway….hahaha…but i keep them short and they wash and wear…i call them the black version of other hair….lmbo…but i guess swimmin is a good thing..nothing wrong with bein clean and u will get that in all that water…and yes…i was serious with my son…i only had one and i love him still…he learnd to swim…and i prayd he wud never want to enter the NAVY…my heart cuddna took it…HAHAHAHAHA

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