If you are not one of the select few who have the urge to run the Comrades Marathon or finish an Iron Man, but like to keep fit by getting out on the road – here are some running tips to avoid that plateau and boredom.

1. It is ideal to be able to run close to everyday, but I know how life and all its stresses tend to take over. So if you’re not running everyday then just be sure to run more days than not.

2. Try vary the intensity of your runs on certain days. So if you have a hard/long run on Monday, follow it up with an easier/ less intense run on a Tuesday. Therefore you don’t get bored with the same thing everyday, but more importantly is good for recovery.

3. Change your route. I find that by changing your daily route it not only keeps things interesting but also is also more challenging, as you are not quite sure of what to expect. However, in saying that, know the route that you are going to take before venturing out for safety concerns.

4. Find a 'running-buddy'. Some people like to run on their own, as it really is good to have that time to themselves. But sometimes it is enjoyable to run with someone. That way you can push each other more so than you would by yourself as well as motivating and encouraging each other.

5. Include a speed set once a week in your training program. So make your overall time for the run shorter, but try running at a quicker pace than usual. For some that might be about 4-5 minutes/kilometre, depending on your level of fitness.

6. Lastly, be sure to get in one longer run per week. So if you usually run for 30-35 minutes, run for 45 minutes on one day in the week. This long run should be 1.5 times longer than your usual daily runs.

Enjoy the running!

Oh and if you're looking for a running programme, try our six-week plan.