Running Workout Routines

Change is A Good Thing When it Comes to Running

Getting the energy to get outside and run is always a good challenge, but how GOOD does it feel after your run right?  That energized fresh feeling you get is pretty insurmountable and hence why it’s called a runner’s high as well.

Now let’s go with that and focus on changing things up with speedy moves that will get you progressing and improving (whether you’re running for weight loss or overall health and fitness). Sticking with that running routine is only going to give you average results, and who the heck wants average results?

Adding variety to your running workout routines is also helpful if your goal involves a marathon or race of some kind. By changing things up, you’ll better prepare your body and increase your overall endurance.

Motivation tip: if you’re finding your motivation is lacking on a day when things are just zapping your energy definitely check out my article – Instant Motivation: Best 5 Pre-Workout Drinks.

Let’s look at 5 different running workout routines…

Beach or Trail Run – This is really great way to change things up. Using the added resistance of sand or gravel will get all your stabilizer muscles/aka core muscles/aka abs & butt to kick into place. But doing this once or twice a week, you’ll break your body’s expectations and notice huge improvements in your agility and toning those core muscles.

Hills Routine – If you’re more interested in improving your strength, then a hills routine is just what you’re looking for. Running on an incline requires greater muscle contraction and produces more resistance for your leg muscles, almost as if you were using the leg press machine at the gym. The variable slopes will also improve your cardiovascular health. If you’re a beginner, take it easy at first, as this one can quickly drain your energy.

Tempo Run – This one is more appropriate for intermediate runners, but it’s incredibly effective. The goal of a tempo run is to sustain an intense run consistently over a given period of time. Start out with a warm up (a light jog is appropriate) for 5-10 minutes. Then, increase your speed to a challenging level and sustain that level for the next 15-20 minutes. End with a 5-10 minute cool-down. This one takes a bit of dedication and control.

Intervals – The goal of intervals is to repeatedly vary your speed during your run. You can do this using some sort of preset pattern, or you can change it as you go. Start with a 5-10 minute warm-up, then increase to a desired speed and stay there for 2-3 minutes. At the end of that interval, either drop or increase your speed. Keep moving through interval speeds in this nature, spending no more than 5 minutes in each.

HIIT – This one’s super intense. HIIT, or high intensity interval training, is all about short bursts of high intensity exercises. When it comes to running, HIIT translates into sprinting. The goal is to engage in a series of consecutive sprints at a near maximum intensity level. Your rest in between sprints should be very brief, and an entire HIIT running routine can last anywhere from 10 to 30 minutes. If you want to burn a ton of calories and fat, this one’s for you.  Check out my ultra popular 20 Minute Fat Loss Treadmill Workout.

Running in Comfort

If you’re looking for a comfortable, lightweight running shoe, my absolute top pick is the Nike Zoom. This has been shoe of choice for the last few years, and it never disappoints. Check out the Nike Pegasus for Women and the Nike Pegasus for Men.

Tracking Your Progress

Feedback is important in any workout routine, but you don’t need a personal trainer to track your progress. Something as simple as this Bowflex Classic Strapless Heart Rate Monitor is enough to keep you totally motivated! Get in your running zone…

Have any questions or feedback about these Running Workout Routines? Please leave a comment below…