Running is considered a high-impact form of cardiovascular exercise. This means it places stress on the joints--especially the hips, knees and ankles. The good news is that running burns many calories and improves aerobic capacity. If you elevate your aerobic capacity, you will be able to exercise longer without getting winded. If you do not have joint problems or contraindications, add running to your fitness program.
Step 1
Move your body through a dynamic warm-up before you run. Dynamic stretches get your muscles and connective tissue acclimated to exercising motions. This can prevent muscle pulls and injuries during your workouts. Side bends, arm circles, shoulder shrugs, alternating toe touches, lateral lunges, leg swings, knee highs and ankle bounces are examples. These are performed in motion instead of being held.
Step 2
Walk briskly, then jog for a warm-up. This will slowly increase your core body temperature and further loosen your connective tissue. Make your warm-up about five minutes and gradually increase your speed as you go.
Step 3
Increase your speed to a steady pace. Run at an intensity where you are breathing heavy and sweating but can still carry on a conversation. Stay at this pace for the duration of your workout. To gain health benefits, 30 minutes of cardio is necessary. To lose weight, 60 to 90 minutes might be necessary, according to the American College of Sports Medicine. Base your workout time on these guidelines.
Step 4
Mix intervals into your workouts. Interval training alternates bouts of intense activity with intervals of lighter activity, according to the Mayo Clinic. Start your running workout with your warm-ups, then run at 75 to 80 percent maximum effort for 20 seconds. Jog lightly for 40 seconds and run fast again for 20 seconds. Alternate back and forth for 10-minute bouts in your long sessions or dedicate entire sessions to interval training. If you choose the latter, keep your workouts to 30 minutes due to their intensity.
Step 5
Experiment with wind sprints. Wind sprints are all-out bursts of effort followed by passive recovery. Start with your warm-ups, then sprint as hard as you can for 20 seconds or a certain distance, such as 50 yards. Stop and rest for 40 seconds and sprint again. You can also walk for your rest breaks. Perform eight to 10 sprints and progressively work your way up to 15 in a session.
Step 6
Incorporate running into a circuit with other exercises. You need to be in a gym to do this. Run on the treadmill for 60 seconds, then use the elliptical machine, rowing machine, stair stepper, stationary bike and jump rope for 60 seconds each. Take a 60-second rest, and repeat the circuit six to eight times.
Step 7
Perform a cool-down with all of your workouts. Jog lightly for two or three minutes, then walk briskly for two or three minutes. You are basically doing the same as your warm-up, except in reverse.
Tips and Warnings
- Work out five to six days a week to get the best results. Mix your workouts up any way you want to keep things interesting, but do not do the high-intensity workouts on consecutive days.
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