Three Awesome Running Workouts

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

So you want to be a runner. Okay, then go run.  It’s that simple, right?

Eh, yes and no.

Running is a time-intensive exercise that needs to be structured and measured if it is going to be effective.  You can’t just go running whenever you feel like it; you won’t lose weight consistently (or at all).  This is why it helps to create workouts in advance.

Here are three workouts you can use to transform you into a running machine that strikes fear into the hearts of roads everywhere.  You don’t have to run with anyone to do these, but a partner always makes it better.

Running Workout #1: Repeats

This is a pretty simple workout that is designed to kick your heart rate up to fat-burning levels and really get your body’s furnace going.  The premise is that you pick a distance to run.  For someone who has been running a bit but hasn’t added on a lot of mileage, I would recommend starting off at æ of a mile laps. 

Run the first distance of æ of a mile faster than you would normally run.  The goal is to start breathing heavily as soon as possible (assuming you have properly warmed up).  It should tax you, but not exhaust you.  Rest for five minutes.  Run the second leg, rest for five minutes, and then run the third.  If you want to run 5Ks, you will eventually get up to 3 laps of 1 mile each with 1 minute rest in between.

Running Workout #2: Fartlek Run

Hey, stop snickering.  Fartlek runs (it’s Swedish) change up the pace and intensity frequently during the run to stimulate your body’s energy burn.  This will help you shed pounds very effectively.  Warm up, and then jog for a minute or two.  Then, kick it up and run at a hard pace for 30 seconds.  (Pick out a light pole, or some other object in the distance, and run to it). Slow back down to a normal run, then sprint again.

Run for at least 45 minutes.  The goal is to gradually decrease the duration of normal run periods and increase the duration of the fast periods.

Running Workout #3: Take to the Hills!

Ah, hills.  High school runners have learned to fear these.  They’re not that bad, though. I actually think they’re fun.  Go find a hill that has a nice incline - but less than 45 degrees.  Nothing too steep.  Start at the bottom about a quarter-mile from the top.  Then, run up.

When you get to the top, turn around (don’t stop!) and run back down.  But this time, just coast as you go down and relax your muscles.  Save your energy.  When you get back to the bottom, you can stop for a few seconds if you wish.  Then it’s back up. 

Do enough repetitions of these so your run equals what you would normally run on a flat surface, and you’ll be all set.

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