3 min readI started my “run a faster mile” training in the dog days of summer, which means that, very often, even though I want to train outside, it is around 90 degrees with 70 percent humidity where I live in New Jersey. That truly dampens my spirit.
To avoid hot, sunny roads, I began running back and forth on the shady sidewalk behind my house. This block is just shy of a quarter mile from one end to the other, so with a little over four laps, I can do a mile and never have the sun hit my skin. At first, I was embarrassed to tell anyone about this running quirk of mine, but then I read Molly Hurford’s story on the benefits of boring routes and immediately felt validated. Hurford describes the many benefits of running the same route over and over, and gave me my new running mantra—nothing fancy, all business.
To answer your next question, yes, it works! To train for the 2025 Sulphur Springs Trail Race (that’s 100 miles of hilly running), Hurford ran the same six-mile, out-and-back route at least four days a week. The result? She was the winning female runner at the event (finishing in 7 hours, 22 minutes, and 46 seconds). Of course, Hurford tackled far longer and more interesting weekend routes during her training, but she credited her “nothing fancy” runs as the basis of her success. Her coach, David Roche, approves of her approach, so I figure I’m in good company.
This “nothing fancy, all business” routine has a number of benefits, but for me, it is particularly perfect during the hot summer. The stretch of road provides shade and often a nice breeze, so the heat doesn’t get me down. My repetitive sprints have even gotten faster (well, listen, I’m a slow runner, in truth, they are just getting less slow). With few other variables getting in the way, I’m faster due to consistency.
Don’t get me wrong. Like Hurford, I don’t only run this short stretch of road. In fact, the mile training plan I follow includes runs up to three miles, so I do get out to the rest of my neighborhood on cooler days. To reach her accomplishment, Hurford ran a whole lot more than I do, and she searched out fun weekend trails to get those miles into her training. Still, I do save the last mile or the speed strides of my plan for this shaded road, and I look forward to this “nothing fancy” habit.
You can benefit from running your tried-and-true routes regularly, too. Whether you’re also taking advantage of shaded paths to beat the heat, or simply running one route around the neighborhood that you know like the back of your hand, consistent training can help you track progression, appreciate the little things, and even embrace recovery. Plus, if you’re also looking to train for a faster mile like me, we have a 4-week training plan to help you improve your speed.
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Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. A certified run coach who has practiced yoga for many years, she also loves to lift weights, dance, and go for long walks with her hound dog, Dolly.
