Sign up for Antonio's newsletter

Kat:
There are many ways to change your running workouts. You just have to be a little creative. Don’t be afraid to change things up. Break away from that favorite running course and try something a little different. Here are a few different workouts to help you. Achieve your goals.

Do a fartlek workout. I love saying that word. Fartlek, fartlek, fartlek! There I got it out of my system.

Before you jump to any conclusions let me explain what the word fartlek means. Fartlek is a Swedish word meaning speed play. It’s also used to describe a type of running workout that’s a great way to burn fat. Fartleks are a form of interval training in which you constantly change your speed to keep your body off balance.

To perform a basic fartlek start your run with a 5-10 minute warm up jog at a medium pace. Increase to a challenging run that is more difficult than you are used to for about a half a mile. Slow down to about 60% for about 5 minutes and repeat the process several times until you are exhausted. Add a brief cool down by jogging at warm up speed for 5 minutes before you stop.

Go for record time. Many runners do the same pace every time they hit the road. Every once in a while it’s a good idea to test your progress by running to beat your best time. This will allow you to track your progress while increasing the intensity of your workout.

If you have a competitive streak sign up for one of the many races offered through out the summer. This will give you a chance to get a good workout while testing your pace against other runners. It will also give you a chance to compete against yourself by going for your best time.

Increase the distance. Nothing shocks the body like taking it to a new level. Instead of going for record time add some distance. If you generally run between 2-3 miles try running four to five miles. This change is just another way to keep you body guessing. Try adding this technique into your workout every 2-3 weeks. Not only will it give your body a different look but it will help keep your workouts interesting.

Run the beach. If you want to get your heart rate up fast run in deep sand. Running in deep sand will add a great deal of resistance to your workout. Every time you take a step the sand will move causing you to keep your knees high and your body leaning forward. Caution running in deep sand can cause shin splints if your legs are not used to it. Therefore it’s a good idea to start slow by adding short distances into your program. As you get better you can increase the time you spend running on the beach.

Add some sprints into your workout. There is no doubt in my mind that the most overlooked way to burn fat is running sprints. Sprints are short bursts of speed at distances of 10 - 200 yards with small rest periods in between. Research shows that short intense cardiovascular workouts such as sprints are the best way to burn fat without losing muscle. If you don’t believe me take a look at some of America’s best sprinters. Does the name Carl Lewis or Jackie Joyner-Kersee ring a bell.

In closing there are many ways to change your cardiovascular workouts even if you prefer running outdoors. Try adding some of the above techniques to make your workouts more interesting.