Running is a great way to stay in shape and relieve stress. It can be extremely difficult though for those who aren’t used to high-intensity workouts. Running requires a lot of stamina and dedication, even for those who have run countless marathons.


If you’re just starting to get into a running regimen or are looking for ways to change up your usual routine, these tips will help keep you going for miles.

Start Off Slow

If the tortoise from the Tortoise and the Hare taught us anything, it’s that slow and steady wins the race. To save energy, long distance runners start off with an incredibly slow jog, then gradually increase speed after certain milestones.

Follow a rule of thirds. The first third of your workout should be slow enough for you to carry a conversation without being out of breath. Increase your speed during the second third of your workout and, by the final third, either maintain your speed or further increase it to push yourself.

Switch Lanes

If you prefer to run outdoors with nothing but your iPod or the sounds of nature to keep you entertained, running the same path over and over again can get old. Switching up your usual running path can make your workouts more interesting.

Instead of sticking to the same route, find other routes in your neighborhood that you’ve never used before. You should have at least three different routes that you can swap out each day or week to keep your run more interesting.




Keep Up Your Strength

Cardio is excellent for your heart rate, weight management, and overall health. Many cardio lovers, however, shy away from weight training to avoid getting too bulky and not being able to run. Strength training though is an important part of a runner’s routine and a vital step to achieving your goals.

Think of strength training as building and maintaining your engine. Building strength in your glutes, hamstrings, and obliques will allow you to run faster and longer.


Take a Rest Day

Although being consistent with your workout will bring you fast results, it’s important to take it easy every so often. Whether you leave one day a week to rest completely or just go for a slow run in between intense days, resting is important for the muscles to repair themselves and prevent injury.

Low-intensity training reduces your overall load, and allows you to work harder on high-intensity days. Plus, the more you work your body at an easy aerobic level, the better it gets at metabolizing fat as a fuel source during endurance events—which means you can go for longer without hitting a wall.


Source: Fitness Republic