You don’t have to run every day to burn major calories with Jenny Hadfield’s workout. Do each of these once a week, resting at least a day in between.
Run 1: Pick up speed
Warm up with a slow jog for 10–15 minutes, then repeat this pattern 3–4 times: 2 minutes at a hard effort followed by 4 minutes easy running or walking to recover. Finish with a 10-minute jog or walk to cool down.
Run 2: Add hills
First, jog for 10 minutes to warm up. Then run a hilly course outdoors (or, if you live in a flat area, hit the treadmill at an incline of 2–4 percent) for 20 minutes. Choose hills that take 3–4 minutes to run up, and focus on your form: Shorten your stride, pump your arms, and don’t let your upper body slump. Afterward, jog or walk for 10 minutes to cool down.
Run 3: Go long
During the first week, run at a slow, conversational pace for 40 minutes. Add 5 minutes to the run each week until you reach 60 minutes. If you’re new to running, power walk for two minutes every 5–8 minutes to increase your distance comfortably with less risk of injury.
Jenny Hadfield is our Girls Gotta Move Running Club Coach and a certified personal trainer.
Comments (5)
Hi, i need advice because everytime when i start a fitness program i don’t finish it and i just can’t stop eatin fatty food
I walk moderate pace 4 to 5 days a week for about 45 minutes each except on saturdays when I go to the park trail for about an hour. The faster I walk the more I feel like I want to start running but Iam afraid of hurting my knees (It happened before and I decided that I was too old to start running. Iam 44 years old (female). I do enjoy walking but it doesn’t make me sweat so I could lose the extra 13 pounds stuck on my belly. How could I start speeding my walks or try running gradually without injury?….I feel envious of those runners on the trail…..
i just want an advice from you and give me some tips on how i control my eating fatty foods because every when i start a diet with exercise i cant cmplete it and im still eating fatty foods and i cant help my self doing this.um can you help me on my problem?i hope u can
For most people, controlling intake of fatty (saturated/trans)food is succesfuly accomplished by a lifestyle change. Diets are only temporary. If you go into it with a “diet” mindset, most times you will fail. You must look at statistics. Ultimately, an American’s typical nutritional and physical lifestyle leads to heart desease/stroke/high blood pressure/circulatory/cancer related illnesses. Mostly due to high intakes of salt (processed foods), saturated/trans fat (fast food), and almost no excersize. Now is the time to watch your sodium intake, drink more water, and stick to whole and natural foods. Ride a bike a few miles a day or at least get your heart rate up for 30 mins/day. You will feel and look a million times better in no time. Everything about your life will be improved, no doubt.
In other words, you can’t smoke cigaretes, eat McDonalds every day, and expect to be fit just by running a few hours/week. It takes will power to initiate the lifestyle change, and a lot of people have to hit rock bottom before realizing this. Better late than never.