Add Variety to Get Results: 3 Next-Level Strength Workouts
The first thing you need to do is decide which type of workouts you want to include in your routine. If you are just starting out with running, then I would recommend doing high intensity interval training (HIIT). HIIT workouts are designed for runners who have been running for some time but don’t yet reach their maximum potential. They involve short bursts of speed followed by periods of rest or recovery.
These types of workouts will increase your heart rate and improve your overall fitness level. You may even notice improvements in other areas such as stamina, flexibility, and balance.
If you are already a runner and are looking to get stronger, then I would suggest incorporating lower intensity intervals into your routine. Low intensity intervals consist of jogging at a moderate pace for 30 seconds followed by 10 seconds of rest. These types of workouts will not only build up your aerobic capacity, but they will also burn calories.
Finally, if you are a competitive athlete and want to improve your performance, then I would recommend incorporating both low intensity and high intensity workouts into your routine. High intensity workouts consist of sprinting at a fast pace for 20 seconds followed by resting for 5 minutes before repeating the cycle again. These types of workouts will increase your anaerobic power while building up the lactate threshold.
Whether you are just starting out or are an experienced runner, the most important thing to remember is that you should listen to your body. If running causes you to feel tired all the time, then I would recommend cutting back on your jogging sessions and replacing them with a different form of exercise.
In order to get the most out of your workout sessions, you need to give yourself plenty of time to warm up and cool down. This is especially important for runners because it helps to prevent injuries such as shin splints. In addition to warming up and cooling down, you should also stretch your legs, arms, torso, and hips. This will not only improve your flexibility, but it will also keep your muscles limber and prevent cramps.
It is also important to stay hydrated. The rule of thumb is to drink one 8 ounce glass of water for every 15 minutes of running. This guideline is not absolute, though. If you are exercising in a very hot environment then you will need to drink more water.
In addition to water, sports drinks can also replenish the electrolytes that you lose through sweat. As long as you are properly hydrated, a sports drink is not necessary.
Finally, I would also recommend that you dress in lightweight clothing on hot days and wear layers when the weather is colder. If you do not dress appropriately for the weather, then you are more likely to get dehydrated or develop hypothermia.
Research has shown that music can help to decrease the perception of effort while exercising. This is why headphones have become a popular accessory among runners. It is important to remember, however, that runners should always be aware of their surroundings. Even if you are listening to music, you should still be able to hear cars and other sources of danger.
So, now that you know what gear you need and how to prepare yourself for running, let’s take a look at the different types of running workouts.
For beginning runners, I would recommend interval training 3 days per week on non-consecutive days. Interval training involves alternating periods of high intensity running with periods of rest. Since you are a beginner, I would suggest that you stick to doing interval training just a few minutes past your comfort zone.
You can also do a 20 minute run at an easy pace 3 times per week. This type of running is good for injury prevention and it will help you to develop a base level of endurance. As your fitness level increases, feel free to increase the length and frequency of these runs.
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Improvement in dynamic balance and core endurance after a 6-week core-stability-training program in high school track and field athletes by MA Sandrey, JG Mitzel – Journal of sport rehabilitation, 2013 – journals.humankinetics.com
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