Add Running Workouts to Your Weekly Routine





Running workouts are a great physical activity that can increase your heart rate, boost calories burned and tone those leg muscles. However, if you are not accustomed to running, you will need to build up slowly to avoid causing damage to your joints. Proper footwear is also important – without the correct type of running shoe, you can twist and ankle or pull a hamstring. Run smart, and you'll reap the benefits of cardiovascular fitness without causing undue strain on your body.

Running Workout Preparation

Stretch first. All training sessions should start with a short stretching period – going into any type of exercise training with your muscles 'cold' is a bad idea. Concentrate on gently stretching the muscles in your calves and limber up your upper body before hitting the track. Yoga exercises can increase flexibility while calming and relaxing your mind.

Choose your location. There are reasons people drive someplace to run. Pounding the pavement can cause extra shock to your knees and ankles, and uneven ground can cause you to turn an ankle or pull a muscle. If you live someplace with access to a track, take advantage of it; try your local park or school. If no track is available, you may have to stick with the street – asphalt will be kinder to you than sidewalk.

Dress appropriately. If you are female, a tight jogging bra is in order. Light running shorts for warm weather or jogging pants for cooler days are appropriate, as well as a tank top with a hooded sweatshirt on top for chilly mornings (you can take it off and tie it around your waist later.) Nike running shoes or other high quality footwear is a must.

Specific Running Workouts

Use a heart rate monitor to track your progress. Set low and high thresholds depending on your target heart rate. Begin each run slowly to warm up, then run hard until your monitor indicates you have reached the high end of your target range.

Slow down gradually until the monitor beeps again, indicating the need to speed up. By alternating periods of hard and slow running, you can give your heart the appropriate workout.

Start slow. Walk at first to build up your endurance; a twenty minute brisk walk every other day will help you learn to control your breathing. Walk briskly, arms pumping, and work up a sweat. After a week, you can add five minutes of running sandwiched between the walking, then ten. Slowly replace the time spent walking with running and your endurance will climb. A running watch can help you stay on track.

Also nothing beats a great run with your favorite music or your favorite coached training mix. If you have your favorite great if you are looking for more. Here is a great site that offers some of the best mixes. There are all sorts of mixes for the tread and outdoors.


And here is a link from ITrain for the times when you are riding.



Running Workouts to Fitnesstempo
Running Workouts to Home Exercise Equipment
Running Workouts to Cardiovascular Fitness