Running is a great way to get in shape FAST. Personally, I don’t think there’s any way to lose weight faster. If you’re an avid runner, great, if you’re not, that’s ok! I’ve got a ton of workouts in my book Healthy Fitness Central, that will help you get going no matter your experience level, age, gender or medical history. I offer progressive workouts that also take your posture and body mechanics into consideration as well.
Find a Local Track
Personally, I run about twice a week. I use my local highschool football field. Why? Because cement and pavement running kills your joints! Running on a track is good, but running on the green inside is even better! Here is my favorite workout you can do in about 45 min that will really get you in good shape, that’s fun to do, and quick to finish! Everyone can do this workout, and how fast you want to go is up to you! I like to keep my speed about 80% with limited rest… that way I can workout the next day without burning my legs out, which is essential if you’re trying to lose weight or bmx! =)
A side note about soreness and weight loss:
If you think weight training is a great way to lose weight, and you’re a woman, think again. If you’re too sore to move the next day, yet your main goal is weight loss, movement=caloric expenditure, what good are you doing? Making your muscles bigger? How many calories are you burning weight training, vs. running or swimming? You can’t even compare the two… AND if you’re overweight, you’re already carrying around enough mass to equate to a lifting session a day. Yes, your resting metabolic rate goes up, but how much more does it go up after an intense running workout? Your metabolism is in full gear all day long! Use your body weight for starters, swim for your upper body “weight training” and bike for your lower body “weight training”. I’ve had tremendous success with my female clients using this philosophy, and I know it would work for you! After you drop your first 10-15 lbs, then you can slowly integrate weight training, maybe 1x every other week or so. But, if you’re doing enough of the other kind of exercise, you won’t need to because your muscles are already working hard enough. I’ll write an article on this a bit later, but if you have any questions, please email me or pick up a copy of my book, it’s all in there.
Get on the track
Here’s the Football Field workout!
- Warm up, 3 laps around the green and stretch in between each if you need to
- 3-4 ‘Slow fast’ Jog slowly the width of the field, sprint the length (sprinting or 80%)
- 4 Diagonals with limited rest, about 27 seconds: Jog slow the length of the field, sprint diagonally across, 4 total back to back, 27 sec rest in-between, or however long it takes you to slowly jog the length. (Or run with a partner and go 1 at a time)
- 2 200’s: jog slowly across the field, sprint a 200min run on the track (which is 1/2 length of a full lap on the track).
- Full sit ups when your done, some close grip push ups and triceps dips as well if you like. 2×20 reps.
If you want to do more, and don’t are about saving your legs, do your laps on the track and do 4 slow fasts, 4 diagonals, 2 across the field 200’s and 2 regular 200’s. Then do 2 100 yard runs, slow down the field, fast back! (This is the workout we do for my summer bootcamp, at 6:30 in the morning!)
The next day, swim or bike! take a day off, then do one more of these workouts in a few days.
Have fun!
