Below are two examples of running workouts that you can easily incorporate into your fitness routine.
The best running exercise pattern for weight loss. Graphics: Hong Diep
Steady running exercise
This workout focuses on maintaining moderate speed and intensity for long periods of time. The goal is to increase the duration each week to promote improvement.
Doing:
Warm up: Start with five minutes of brisk walking or light jogging to prepare your muscles and joints for the main exercise.
Main exercise: Run at a steady pace for 30 to 60 minutes. Aim to maintain a steady pace, providing a challenging yet sustainable feel.
Cool down: Finish with five minutes of walking to gradually reduce your heart rate and allow your muscles to recover. Next, stretch for 5 to 10 minutes of major muscle groups such as the hamstrings, quadriceps, calves, and hip flexors.
HIIT-based running workouts
You’ll build on your HIIT workouts for running by alternating between high-intensity runs and low-intensity recovery periods. Push yourself hard during the high-intensity intervals, then use the low-intensity intervals to catch your breath and prepare for the next high-intensity interval.
Doing:
Warm up: Start with 5 minutes of light jogging or stretching to prepare your body for periods of intense exercise.
Sprint Interval: Sprint at maximum effort for 30 seconds. Recover by walking or jogging slowly for 1 minute. Repeat this cycle for 8 to 10 rounds.
Cool down: Cool down with 5 minutes of slow walking or jogging to gradually lower your heart rate. Finish with static stretches, holding each stretch for 15 to 30 seconds, targeting major muscle groups.