Running truly is an art – you have got to master the rhythm, the form, and the pace to be well placed to get “in the zone” and make it a decent work out. Not many are in great running shape – some people can’t even run a mile. Here are some great running exercises for runners of all levels.
Interval Sprints
It’s been shown through studies that interval coaching maintains the elevated level of magnitude that is mandatory for consuming fat and weight management. Try this exercise: run as fast as you can for 15 seconds, and then walk for the following 45 seconds for 30 minutes. As you get more in shape, you’ll be ready to run for 30 seconds and then walk for 45 seconds. If this is not enough of an exercise session for you, sprint 30 seconds and walk 30 seconds. You may also increase the amount of time you spend on this.
Interval Jogging
A typical theme is interval exercise routines. So as to work yourself up to running for an hour straight, you’ve got to commence with the fundamentals.
- Week 1: 4 days a week, run for a minute and then walk for a minute for 30 minutes. It appears easy at the start but as you continue your workout session you may feel the burn.
- Week 2: 4 days a week, run for 2 minutes and then walk for 2 minutes for 35 minutes.
- Week 3: 4 days each week, run for 2 minutes and then walk for 1 minute for 30 minutes.
- Week 4: 4 days every week, run for 2 minutes and then walk for 1 minute for 40 minutes.
- Week 5: 4 days each week, run for 3 minutes and then walk for 1 minute for 45 minutes.
- Week 6: 4 days a week, run for 5 minutes and then walk for 1 minute for 45 minutes.
This is merely a 6 week plan, but you can always extend it as you get more in “runner’s shape.”
Resistance Running
Aside from long-distance running for hours at a time, resistance running is a great way for you to get into great shape. Try running stadiums – where you run up the stairs of a stadium and walk down them in a zig-zag fashion. You may also try running with light ankle weights attached to your ankles, or try jogging in the sand which should actually tone your lower body. However, if you are planning on running in the sand, you have to make certain that your shoes will support your ankles well.
Amy Turman writes about fitness for Experts123.