4 Running Exercises for Boosters, Vitamins, and Resistance

 4 Running Exercises for Boosters, Vitamins, and Resistance

One of the great benefits of running is that you make a lot of money. Even if you only have half an hour to run, you can still burn a lot of calories and work to increase your strength, speed, and endurance. These 4 fast, effective 30-minute workouts will add some variety to your regular runs.

1

30 minutes of mountain training

Running uphill is an effective exercise that burns a lot of calories. 1 Running on a treadmill is a great way to work uphill because you can control the incline and your knees and quads won't be stressed by the incline.

heating

Warm up by running or walking for 10 minutes. At the end of the warm-up period, increase the speed for 10 seconds two or three times to get your legs used to spinning faster. Separate those quick steps by walking or even standing still.

main group

Once the warm-up is complete, it's time to move on to the main part of the exercise. Always follow with a slower recovery period then cool down.

Working Range: If you're on a treadmill, increase the incline to 3% or 4% and run for 1 minute. If you are running outdoors, find a moderate hill that will take about a minute to climb. Run hard, similar to how you would feel if you were to run 5 km. Your breathing should be a little labored and your legs should start to feel tired after several exercises.

Payback period: 1% slope reduction and speed reduction. Run for one minute at an easy pace. If you're running outdoors, recover on your way. Go at an easy pace (walking if necessary) to get your breathing back to normal.

Repeat the work and recovery periods more than 6 times for a total of 7 work/rest periods.

Cooldown: After the last recovery period, finish running with avec plus 6 minutes of light running. Don't skip the cool-down part of your run - allow your body to gradually recover and return to a normal heart rate.

Try it

• Warm-up: 10 minutes of light jogging
• Tracing interval: 1 minute of intense voltage at 3% to 4% slope
• Descent interval: 1 minute at an easy pace on a 1% incline
• Repeat: Repeat the work/rest period plus 6 times
• Cooling down: 6 minutes of light jogging

2

30 minute ladder workout

Stairs are fun because they always look like they're flying. While you're working on a break, your mind gets distracted because you're thinking about the next stage. With each interval, you'll increase your pace, just like climbing a ladder (but you'll also work on shorter segments as you go faster).

Running at different paces is also a major annoyance for boredom! If you're not sure about your marathon, half-marathon, 10km, or 5km pace, focus on running each interval faster than the previous one.

You should feel your heart rate increasing and your breathing becoming more and more difficult with each passing period. The key is not to start the first range too quickly. You should be able to increase your pace for the remaining four periods.

For recovery periods, go at an easy pace. A slow jog is a good recovery pace, but you can also walk.

Try it

• Warm-up: 5 minutes of light jogging
• Run interval: 5 minutes at a marathon pace (or 5 out of 10 on a perceived effort scale of 1 to 10)
• Recovery period: 1 minute at an easy pace
• Run interval: 4 minutes at half marathon pace (or 6 in 10 EP)
• Recovery period: 1 minute at an easy pace
• Working interval: 3 minutes at 10K speed (7 to 10 PE)
• Recovery period: 1 minute at an easy pace
• Action Interval: 2 minutes at 5K (8 to 10 EP)
• Recovery period: 1 minute at an easy pace
• Interval: 1 minute in the fortress of Raythem (enemy) (9 to 10 PE)
• Recovery period: 1 minute at an easy pace
• Cooldown: 5 minutes of light jogging

3

A combination of 30 minutes of running and strength training.

If you want to add more strength to your workout but always seem to forget to do your post-race workout, this is a good workout for you. You'll combine periods of running with muscle-strengthening exercises for a full-body workout.

Try it

• Warm-up: 5 minutes of light jogging
• Running Interval: 1 minute at 5 km speed
• Strength interval: 1 minute squat
• Running: 2 minutes at a speed of 5 km
• Strength: 1 minute walk
• Race: 3 minutes at a speed of 5 km
• Strength: 1 minute ass kicks
• Race: 4 minutes at a speed of 5 km
• Strength: 1 minute triceps
• Race: 5 minutes at a speed of 5 km
• Strength: Flex