There are numerous methods for shedding pounds, but engaging in running routines can be particularly beneficial. Below are the top five running workouts for you.
Losing weight can often feel like a daunting challenge. According to the National Family Health Survey (NHFS), the rate of obesity among women has increased from 21% to 24% between the fourth (2015-16) and fifth (2019-2021) rounds of its survey, while among men, it has risen from 19% to 23%. With this concerning rise in obesity levels, focusing on our fitness has become more crucial than ever. While there are numerous ways to shed pounds, engaging in running exercises stands out as both enjoyable and rewarding. However, sticking to the same routine can become monotonous and demotivating. Therefore, in this article, we present the five best running exercises that you can easily incorporate into your routine to help you lose weight.
Running Stairs
This particular running exercise stands out as the most convenient of all. Whether you’re indoors or outdoors, at home or in the office, you can easily perform this exercise wherever stairs are available. Whether you’re alone or with friends, the enjoyment remains consistent. Utilize stairs for going up and down when there are no elevators in a building. Accomplishing tasks while engaging in this exercise can be an excellent addition.
Fartlek
Fartlek, also known as “speed play,” is a blend of running where a runner alternates between faster and slower speeds based on their stamina. This exercise doesn’t follow a specific routine; you can incorporate a mix of jogging and sprinting or walking and jogging into your training session.
Consistent Speed Jogging
This exercise, as its name implies, involves jogging at a consistent pace. You can start by jogging at a slow but steady pace and gradually increase your speed as you become more accustomed to the exercise. Jogging easily for 20 to 30 minutes can burn approximately 450 calories.
Before beginning this exercise, it’s important to loosen your muscles to prevent injury. You can warm up by either jogging very slowly for 3 minutes or walking for 5 minutes.
One-for-One Jogging
This routine is quite straightforward, involving alternating between faster and slower running, akin to Fartlek training. The key distinction lies in the fixed timing: participants run for one minute and then walk for another minute, repeating this pattern.
Drop-Downs
For this workout, begin by selecting a landmark and designate it as your starting point, labeled as point A. Jog for thirty seconds from point A and pause to mark this spot as point B. Then, jog back to point A. Repeat this sequence ten times, aiming to increase your speed with each repetition.
Conclusion
It’s important to recognize that running serves not only as a means to fitness but also contributes to enhancing cardiovascular health. The type of exercise you engage in should align with your specific health objectives. It’s essential that these goals are grounded in realism and not driven solely by superficial motivations.