Run for your Life
Many People run or jog for fitness as it is one of the best ways to keep in shape by strengthening your cardiovasucular system, burning calories and toning muscles. It’s free, you can do it at any time and best of all, you control the pace you run at, so no wonder loads of people take to the streets to get fit.
However, many people tend to get bored with doing the same old jogging session that they have always done and end up losing motivation. Sound familiar?
Here are a few sessions that you can try to put a bit of spice into your runs:
BASE JOGGING is the perfect beginners pace. This is basically a steady pace where you are slightly out of breath but still able to talk. This is basically a slow jog, a touch faster than a brisk walk. You should be able to continue for longer durations at this pace.
STEADY STATE RUNNING is one step on from base running - a faster jogging pace. This is a pace similar to if you were late for an appointment. As it is more intense it may take a while to build up to longer durations at this pace.
TEMPO RUNNING is a very tough work out that gives excellent benefits. A consistent run at a higher intensity. Ensure you pace yourself to ensure you maintain the same pace for the duration of your run. This is a session to progress to after a general fitness base has been developed, and is good if you are timing yourself over a set distance.
INTERVAL TRAINING is running over at a reasonably fast pace for a set distance or time, and having complete standing or walking recovery periods in between.
HILL RUNNING is brilliant for toning the muscles of the legs and backside. Run relaxed up the hill and jog/walk down. Repeat 2-10 times depending on the size of the hill.
FARTLEK RUNNING is a good way to become accustomed to running fast. It is a combination of fast walking, jogging, running fast and sprinting for different durations or distances. The more you run and the less you walk, the harder the session!
You can also vary the surface you work on for an added challenge. You could try roads, grass, the treadmill or an athletics track.
Remember to warm up and cool down with some light stretching and keep hydrated. Start easy and progress gradually to minimise the risk of injury and increase your chances of sticking to your programme. Run with a friend to stay motivated!