Running is simple yet one of the most effective workout routines. If done correctly and consistently, it can help you burn tons of calories and also strengthen your heart muscles.
Many find running a simple monotonous activity, but this form of cardio exercise has many layers. It is much more than just putting one leg in front of the other or hitting the pavement.
Just like any other form of workout, running too is of different kinds. To add a little excitement to your workout routine and torch more calories, here are some running routines that you may give a try.
1. The Fartlek
In Swedish, the word fartlek means “speed play”. It is a continuous long-distance run that alternates between fast running with periods of slower running. Some people also mix jogging and sprinting or walking or jogging in this kind of training. There is no specific routine that you need to follow in this running training. You can mix and match as per your liking and convenience. You can jog for 100 meters minutes then sprint or walk, whatever you like.
2. Downward ladder
The downward ladder is more difficult than the first one. In this, you have to start with running at a moderate pace for a mile, followed by light jogging for 2 minutes then running at a high pace for half a mile. Again jog for a minute followed by running at a high pace for another half mile. This training session requires you to challenge your body. It tests your limits and also your lung capacity. It isn’t for those just beginning their workout journey.
3. One-for-one training
Just like fartlek, one-for-one training also alternates between fast and slow running sessions. The only difference is that the timing is fixed. You have to run for a minute and then walk for another one minute, then repeat. This is a much easier workout and can be performed by anyone. The best thing is that you get enough time to rest and catch your breath.
4. Long run
If you do not find much time on weekdays to run, try long-running sessions. This training session improves your overall endurance and boosts your confidence. In this, you can run at a moderate pace and cover as much distance as you can. You can try different kinds of terrains, increase your pace and also cover more distance with time.
5. Hill training
As the name suggests, in this training session you have to run up and down the hill. Choose an inclined surface, then run uphill. Once you reach the top, jog to come down. This training session increases your heart at the same time helps to strengthen your muscles and joints. Just make sure that your form is correct and do not push yourself too hard.
