Best Running Exercises

Running truly is an art form – you have to master the rhythm, the form, and the pace in order to be able to get "in the zone" and make it a decent work out. Not everyone is 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 has been shown through studies that interval training maintains the high level of intensity that is necessary for burning fat and weight loss. Try this exercise: sprint as fast as you can for 15 seconds, and then walk for the next 45 seconds for 30 minutes. As you get more in shape, you will be able to sprint for 30 seconds and then walk for 45 seconds. If this isn’t enough of a workout for you, sprint 30 seconds and walk 30 seconds. You can also increase the amount of time you spend on this.

Interval Jogging

A common theme is interval workouts. In order to work yourself up to running for an hour straight, you have to start with the basics.

• Week 1: 4 days a week, run for a minute and then walk for a minute for 30 minutes. It seems easy at the beginning but as you continue your workout, you will 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 a week, run for 2 minutes and then walk for 1 minute for 30 minutes.
• Week 4: 4 days a week, run for 2 minutes and then walk for 1 minute for 40 minutes.
• Week 5: 4 days a 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 just 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 on end, 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 can also try running with light ankle weights attached to your ankles, or try jogging in the sand which will really tone your lower body. However, if you are planning on running in the sand, you need to make sure that your shoes will support your ankles well.