Running Workouts for
Fitness and Weight Loss

Running workouts are a great way to add strength and stamina, lose weight, and improve heart health. They are one of the least expensive and most versatile forms of exercise. 

You can jog on a treadmill, down a sidewalk, through a park, along a country trail, or even on the spot. Hey, if you are “couch potato”, sprinting to your car during a rainstorm may even count as a workout!

Whether you are new to the sport, or a seasoned runner, it is always beneficial to learn about techniques and tips that will help you improve your endurance and keep you safe, comfortable, and injury free. 



Running Workouts to Build Strength and Endurance


5k Training Plan:

5k training

Do you want to run a 5K? Can you already run at least 1 mile without stopping.....or gasping....or falling on the ground in exhaustion? Well, if so, then all it takes to really realize your dream is a plan.

Practice these tips and stick to our easy-to-follow schedule, and you'll be running that 5K in a matter of weeks – 8 weeks to be exact!


7 Week Jog/Walk Plan:

diet and exercise illustration

If you are a beginner, it's probably unrealistic to think that you're going to tie up your laces and head our for a 5K marathon. You'll probably be second-guessing yourself about 1K in. You have to walk before you run – literally.

You need to prepare your body by slowly working into a program. Start with walking and then progress to increasingly longer periods of running until you reach your goal. Our 7 week jog & walk plan will help you get into shape so you can move quickly – and injury free – into the wonderful world of running.


Couch to 5k Training:

couch potato

So, you're a couch potato who wants to participate in a 5K run? Maybe it's to benefit a charity, or a local organization, or your child's school. Or, maybe it's just to prove to yourself that you can do it. Your reasons can be great motivation; however, your body may not agree with your good intentions.  

If you are new to running workouts, or you haven't focused on fitness for a while, it could take some time to adjust to being active again. You want to move slowly so you don't hurt yourself. Baby steps! Once you have completed the 7 week Jog & Walk Plan, you can use this easy-to-follow Couch to 5K Training chart to help you prepare properly so you can cross that finish line victoriously.


Cross Training for Runners:

cross training for runners

Participating in two or more different sports – or types of exercise – is one of the best ways to ensure that you are conditioning your entire body. Focusing on one activity alone, such as running, means that you are training only specific muscles.

This can lead to imbalances or weaknesses that may cause injuries. Besides, mixing it up a little can keep things interesting. Running workouts may be your favorite activity, but it's important to include some alternate workouts such as strength training, elliptical training, or other sports that can help bring balance to your body.



Strength Training for Runners:

strength training for runners

Many runners overlook the importance of strength training. The truth is, it can actually improve your endurance and power. Plus, it can also protect against injury, especially when you target the core and upper body  - areas that are often neglected when you are focusing solely on running.

Keeping your workouts balanced is critical to any exercise program. Even adding just a few of these exercises to your workout a couple of times a week can reap great benefits.


Treadmill Running Workouts for Weight Loss:

treadmill workout

Treadmills are a great way to burn a lot of calories – and they don't have to be boring. With today's newer models, you can track your progress and calories burned, monitor your heart rate, vary the speed, add incline, mix in intervals, and even set programs specifically designed for weight loss.

Despite all the fancy exercise equipment on the market, the standard “old-fashioned” treadmill is still a great way to get amazing results with their variety of running workouts to select from.

Treadmill Interval Training:

group treadmill workout

Adding interval training to your treadmill running workouts can really boost calorie burn and help you reach your weight loss goals faster. Plus, it's great for your cardiovascular system and will also improve your endurance and overall fitness level.

Whether you add slow intervals into a walk, or include some high-intensity sprints into a run, there is a benefit for everyone at any fitness level. And, if you need a starting point, we can provide you with a free printable chart that will help you track your progress. 


Treadmill with Incline:

treadmill cardio workout

I'm sure you have heard the saying, “Life is an uphill climb and what doesn't kill you, makes you stronger”. Well, the same is true for your muscles. Moving uphill can build strength, burn a lot of calories, and improve heart health.

In fact,using the incline function on your treadmill can boost the benefits by up to 50%! It's also a great way to increase intensity without having to increase speed, which is helpful if you are recovering from an injury, have sore knees, or need to be gentle on your joints.


Indoor Jogging Track:

indoor jogging track

There are times when jogging outside may not be possible or convenient due to inclement weather, traffic, or time of day. But, that doesn't mean that you have to give up your favorite form of exercise. Indoor jogging tracks are becoming more popular.

You can jog anytime – in the winter, at night, or during your child's hockey game or figure skating lesson. And, since most of these tracks are specifically designed for aerobic activity, they can be much easier on your joints than pounding the pavement outdoors.


Running Workout Tips

One of the most important things to consider before participating in any fitness program is the safety factor, particularly if you will be exercising outside, if you are over 50, or if you are a beginner. Unexpected danger or the risk of injury can be minimized by following a few tips that will ensure that your workout is both successful and safe.


Women Jogging:

women jogging

Do you dislike using stationary exercise equipment? Are you a woman who prefers taking your workout to the great outdoors? Exercising outside offers a lot of benefits – fresh air, sunshine, variety, and beautiful scenery. But, some of the news headlines today can make it a little scary for women jogging alone.

So what do you do? Stick with going to the gym or use the stationary bike hiding in the dark corner of your basement? Well, there is no need to let fear keep you from the enjoyment of being outdoors. By following a few tips, you can still do what you love, where you love, while also staying safe!


Trail Running Tips:

trail running

Enjoying the beauty of nature is one of the best ways to reduce stress and re-energize both your body and mind. So, why not add a scenic trail to your jogging route? Running trails provide a great tour of rustic, untouched nature.

Plus, they are usually well-maintained, offer both inclines and declines, and are often covered with pine needles and foliage to create a more gentle landing surface for your feet and knees. What more could you ask for? Follow a few trail running tips and you will be able to safely get into shape while also connecting with nature.


Running for Women Over 50:

female beach jogger

Who said running is a young person's sport? We are hearing more and more stories about people completing marathons well into their 70s, 80s, and even 90s. Just because you turn 50 doesn't mean you have to stop running.

There are many benefits to keeping it up. In fact, some studies show that jogging can be one of the best ways to get fit after 50. But, our bodies do change with age, so there are a few safety tips that should be followed to ensure that you stay healthy and injury free.

How to Choose Running Shoes:

running shoes

Good footwear is the foundation to most exercise plans, but especially important for running workouts. Today, there are so many specialized shoes for specific activities and foot types that the choices can be confusing.

But, the right shoe really can make all the difference. It is important to know what to look for so that you can get the most out of your workout – without injury.


Running Clothes for Women:

female running apparel

Yes, you are going for a sweat-inducing, calorie burning run, not strutting down the runway at a fashion show, but you can still look good, no? Athletes have their own fashion lines for a reason, right? You don't have to look frumpy. You can still possess some sense of style.

But, the clothing you wear is meant to do more than just make you look great. It can support you, keep you dry, help prevent injury, and even protect your skin from the elements. Looking good must be done with some wisdom in mind. Know what to look for, what's important, and how to choose the best running clothes for you!



Other pages that might interest you:


I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.




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