and lungs. But most important, it can keep your exercise regime from getting stale, says coach and exercise physiologist Susan Paul. And by breaking up the distance into smaller intervals, you can cover more distance overall.“If you just go out for 30 minutes over and over every day, it can be very boring,” says Paul. With workouts, “the time goes by much quicker. They engage your mind, and the body goes along with it.
It’s important to note that some of these workouts are best done on a track. Yes, tracks can be intimidating, but just because you’re at a track does not require you to run fast. A track is an ideal setting for a beginner because it’s flat, traffic-free, and the distance is measured. If you don’t have access to a track, a treadmill or any flat traffic-free stretch of road will work.
Try one of the workouts below each week. When you’re ready, increase the time or distance of each of these workouts by 10 to 20 percent. Stay alert for aches and pains that persist during your run and after you’re done.Walk for five minutes to warm up. Then run the straight stretches of the track and walk the curves. Repeat that cycle twice. Leave water at a spot that you can drink after you finish each loop. On the run segment, get into a rhythm that feels comfortable, says Paul. “Don’t sprint.
“It makes running fun, ups the intensity, and recruits different muscle fibers,” says Paul. “It’s like adding spice to a recipe.” By getting used to what different paces feel like, you can get more benefits out of all your workouts going forward, whether you’re doing a recovery run or racing in your firstWhy is that important? “If you’re aware of your running pace, you can control your effort based on the distance or the purpose of the workout or in the race,” says Paul. What’s more, it can help you stay injury-free.
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