I love running
and consider it an essential part of getting in excellent shape and
doesn't always have to be boring though.
There are plenty of ways to spice it up and make this ancient form of
exercise challenging, stimulating, and most importantly, extremely effective
for cardiovascular health & performance and fat-loss.
Here are just
three of some of my favorite types of runs:
Find a big,
steep hill, or set the treadmill to a 13% incline. Run up as fast as you can
for :15 seconds. Walk down, or if you're on a treadmill jump to the sides, for
:45 seconds of rest. Rest is critical. You want your heart rate to come back
down so you can explode back up the hill full speed again. Complete 15-22
INTERVALS: 3 min on, 3 min off.
Run as fast as
you can for 3 minutes, then walk for 3 minutes of rest. When I say fast, I mean
it should be to the point where you can barely make it through the last
minute. If you need a longer rest after
some of the reps, feel free to take it.
Again, you want to feel ready to go hard at the start of the next
interval. Complete 4-6 times.
Or also known
as long and steady Aerobic runs. Head
out for a comfortable, relaxing, 30-60 minute run. Even though it's hard to go
slow, because our mentality always wants hard and fast, this is where a lot of
magic happens. In general, your heart rate should never go higher than
150. If you don't have a heart rate
monitor, an easy way to measure is what we call "conversation pace."
You should be able to talk to someone at this pace.
If you notice
something about these workouts, they provide variety and tap into all of your
energy systems. You'll reap so many benefits from mixing up your routines like
this. These workouts are great to mix in on your off days from our classes.
Realistically, with hectic schedules, you may only hit 2 runs each week. In that case, I would recommend #3 as a
guarantee, then pick between #1 and #2.
My new running
system helped me run faster than ever last year. I beat my times in all of my
races, including my fastest 5k since high school, at 60lbs heavier. It's why I outlined all of these runs, plus
more, in MYFASTEST5k Program.
It's that time
of year. If you want the entire program,
check it out at: www.shop.fitmeupfitness.com
Life is not
It's that time of year. If you want the entire program, check it out at: www.shop.fitmeupfitness.com