Gear is a go, hydration and fuel is a checkmate and you know your running routine. Now for where you should run — running in the same place is not always beneficial. Trying new places with new surfaces are a must.

Pavement trails:

Sidewalks are always available, but change it up. Choose a different route each run to help yourself lose track of time by taking in your surroundings. If a run becomes repetitive the likelihood of you wanting to go out and run decreases. In addition to that, your body adapts to the various elevations and no longer gives you an adequate workout. Sidewalks and pavement also take a toll on your knees and shins. Continuous pounding can cause stress reactions and other sorts of knee pains such as patellar tendinitis. If you can not escape the sidewalks, try running on grass. Running on grass for just a few minutes can help save your legs.

If you are looking for a paved trail that is scenic and close, try Ada Hayden by Grand Ave and 24th street. One loop around on the trail is about 2.84 miles. A figure-eight on the trail brings it close to 6.01 miles.

Limestone trails:

The Heart of Iowa trails run more than 26 miles in length and cross through most neighboring towns. Choose a town, hit the trail and follow it for as long as you’d like. The great thing about this trail is it has different elevations and trail types. Some of the trail is concrete and flat while other parts consist of crushed limestone and hills. Most trails are in forested areas, which secludes you from road-way traffic.

Iowa State cross-country course:

If you are sick of the normal runs, try the cross-country course located by Mortensen Road. The all-grass course is a great change of pace that helps build ankle strength as well as soften the impact on your knees. The hills give your legs an extra little workout as well. Because the course has so much variety to how you run it, it never feels repetitive.