If you mostly run on roads, you re missing out: Soft and uneven surfaces help to build strength and balance by working some lesser-used muscles in your feet and legs.
Even if there s no picturesque trail or beach in your neighborhood, you still have an option: Run on grass.
Look around for a park or athletic field with a big grassy field you can use or go rogue and trample your neighbors front yards—wait, no, don t do that.
Running on grass is also a mental as well as a physical change of pace, so try working it into the last 15 minutes of your next run.
If that goes well, says a post at Competitor, you can work towards doing entire workouts on the turf.
4 minutes hard
2 minutes easy note that this is half the time of the hard interval
3 minutes hard
1.5 minutes easy
2 minutes hard
1 minute easy
1 minute hard
Recover for 3 minutes walking or easy jogging , and then repeat the sequence two more times.