Running exercises are designed to improve your cardiovascular health as well as your overall physical endurance. In addition to improving your overall physical fitness, running exercises will also help you burn calories. Depending on your speed and overall body weight, it is possible to burn more than 1,500 calories in only a mile of running. Running exercises range from trail running exercises to plyometric exercises.
Plyometrics
Plyometrics are designed to help you improve your speed and strength as a runner. The following exercise is one of numerous plyometric exercises you can perform to increase your running speed and endurance. Stand up straight with your knees slightly bent and arms at your sides. From this position, bend down until your upper torso is at a 45 degree angle. From this position, burst up off the ground, extending your arms straight up and over your head. Land back on your feet and repeat the exercise as many times as you can until fatigued.
Walk Break Exercises
Integrating walk breaks into your basic running exercises will help you improve your running times, especially when it comes to marathon running. According to the marathon training site JeffGalloway.com, walk breaks prevent you from slowing down at the end of long races by restoring your endurance in a short amount of time. If you are running a 10 minute mile, try to run for three minutes straight before walking for an additional minute. As your mile time improves, increase the amount of walking time you perform in between your running.
Slow Running Exercises
Slow running exercises are designed to improve your endurance as well as your consistency while running. A basic time frame for a slow running exercise is anywhere from 30 to 120 minutes. During this time, run at a consistent pace, at 70 percent of your max speed. If you are new to slow running exercises, start at 30 minutes and increase your distance as your endurance improves. According to Sport Fitness Advisor, this running exercise should be performed one to two times a week.
Trail Running
Trail running will improve your endurance as well as balance by forcing you to run on uneven surfaces for extended periods of time. According to running coach Jenny Hadfield, the best way to run up hills on trails is to take short and quick strides until you get to the top of the hill. As you descend outdoor trails, it is important to lengthen your stride to better absorb the impact of the trails. Run until you are fatigued; increase your distance as you improve your endurance.
Plyometrics
Plyometrics are designed to help you improve your speed and strength as a runner. The following exercise is one of numerous plyometric exercises you can perform to increase your running speed and endurance. Stand up straight with your knees slightly bent and arms at your sides. From this position, bend down until your upper torso is at a 45 degree angle. From this position, burst up off the ground, extending your arms straight up and over your head. Land back on your feet and repeat the exercise as many times as you can until fatigued.
Walk Break Exercises
Integrating walk breaks into your basic running exercises will help you improve your running times, especially when it comes to marathon running. According to the marathon training site JeffGalloway.com, walk breaks prevent you from slowing down at the end of long races by restoring your endurance in a short amount of time. If you are running a 10 minute mile, try to run for three minutes straight before walking for an additional minute. As your mile time improves, increase the amount of walking time you perform in between your running.
Slow Running Exercises
Slow running exercises are designed to improve your endurance as well as your consistency while running. A basic time frame for a slow running exercise is anywhere from 30 to 120 minutes. During this time, run at a consistent pace, at 70 percent of your max speed. If you are new to slow running exercises, start at 30 minutes and increase your distance as your endurance improves. According to Sport Fitness Advisor, this running exercise should be performed one to two times a week.
Trail Running
Trail running will improve your endurance as well as balance by forcing you to run on uneven surfaces for extended periods of time. According to running coach Jenny Hadfield, the best way to run up hills on trails is to take short and quick strides until you get to the top of the hill. As you descend outdoor trails, it is important to lengthen your stride to better absorb the impact of the trails. Run until you are fatigued; increase your distance as you improve your endurance.
