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Mike:
Running is a tool that you can use to shape your body the way you want it. It all depends on your workout routine.

If you run extremely long distances you will probably burn a lot of muscle mass and sport a thin but muscular build. Your body will burn excess weight to lighten the load so you can efficiently do your workouts.

If you run shorter distances you can hold onto muscle mass while burning fat. This is because short intense workouts will allow your body to use fat as fuel without the need to reduce your body weight.

To prove my point all you have to do is look at your average track team. Long distance runners are thin and lanky. They generally weigh well under 200 pounds because their long workouts burn an insane amount of calories. Sprinters on the other hand are thick and muscular. They use short intense workouts to train for their races. Their legs look like tree trunks and their upper bodied are pumped. They look more like weight lifters than runners.

The key is to figure out where you fit into the equation and adjust your work out accordingly. I use running to help many of my clients get in shape. It’s an excellent way to burn calories because it forces them to move their entire bodies. It also keeps workouts exciting. The fresh air and beautiful scenery the beach offers is enough to keep anyone motivated. The amount of running we do depends on the goal of the client.

If they are trying to burn fat we usually keep the distance somewhere in the area of 1-4 miles. If they are training for an event that requires more endurance the distance will obviously be longer.

For my money the 5k- 3.1 miles- is the perfect all around distance to add to your training program. The average 5k can be done in the range of 18-35 minutes depending on your level of fitness. Therefore you get a short intense workout that will help you burn fat, spare muscle mass and improve your cardiovascular endurance. The 5k is also a good distance because just about anyone can finish it regardless of whether they walk, jog or run. What more could you possibly ask for?

If you are interested in adding running to your training program you should check out the local race promotions. The Delaware beaches offer an incredible race schedule. Races are scheduled on most weekends from now till the end of summer so you don’t have to worry if you miss one. And yes there are plenty of 5k’s. For information on local races check out www.seashorestridders.com.