• In order to get the most out of your run, you should do a light jog for 5-10 minutes in order to increase your body temperature then stretch for 5-15 minutes, depending on the intensity of your run, then do your run workout. Make sure you have eaten something 1-1. 5 hours before your run so that you are properly fueled and don't hit a wall during your workout. Try to be done with your snack at least 45 minutes before your run to prevent stomach cramps and side aches.

  • Choose what kind of run you want to do before you walk out the door. Choose an easy run, interval run, timed repeat or speed workout, or long run. If you know what your goal is, it will be easier to accomplish your run without falling short of your goal. Make sure you are warmed up and stretched out in order to prevent cramping and pulled muscles. Slow down to a light jog for 5-10 minutes after your run then stretch for 10-20 minutes afterwards to prevent cramping and speed recovery.

  • Hips, Thighs, Lower legs, Back, Shoulders, Arms, Abdominals

  • TIP: Cross train with non-impact or light impact exercise on your non-running days 2X a week to reduce the amount of wear and tear on your joints. Swimming, cycling, or the elliptical machine are all good choices in addition to weight lifting.

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