Running actually is an art - you have got to master the rhythm, the form, and the pace so as to be in a position to get "in the zone" and make it a respectable work out. Not many are in great running shape - a few 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 power that is required for consuming fat and weight loss. Try this exercise: sprint as fast as you can for 15 seconds, and then walk for the subsequent 45 seconds for 30 minutes. As you get more in shape, you'll be able to sprint for 30 seconds and then walk for 45 seconds. If this is not enough of an exercise session for you, run 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 programmes. To work yourself up to running for an hour straight, you have to begin 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'll 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 each 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 just a 6 week plan, but you can always extend it as you get more in "runner's shape."
Resistance Running
Apart 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 steps 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 may actually tone your lower body. Nevertheless if you are planning on running in the sand, you've got to make sure that your shoes will support your ankles well.
Interval Sprints
It's been shown through studies that interval coaching maintains the elevated level of power that is required for consuming fat and weight loss. Try this exercise: sprint as fast as you can for 15 seconds, and then walk for the subsequent 45 seconds for 30 minutes. As you get more in shape, you'll be able to sprint for 30 seconds and then walk for 45 seconds. If this is not enough of an exercise session for you, run 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 programmes. To work yourself up to running for an hour straight, you have to begin 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'll 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 each 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 just a 6 week plan, but you can always extend it as you get more in "runner's shape."
Resistance Running
Apart 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 steps 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 may actually tone your lower body. Nevertheless if you are planning on running in the sand, you've got to make sure that your shoes will support your ankles well.
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