Running Workouts

Picture of man and women doing a good running workout.This section contains good running workouts you can do at home or the gym. 

Running workouts

An Effective running routine can be done on a track, outside or on a treadmill. The results will build endurance and help you lose weight. Each workout is printable in word or pdf format for your convenience.

Why Running is the King of all Exercises

Running or jogging is the mother of all exercises. It is probably the most important exercise in the world because of the benefits to your body. Running is challenging burns calories, tone muscles and most strengthens your heart. According to most activity data, running burns the most calories of any popular cardiovascular exercises.

Illustration of how many calories you can burn while doing a running workout.

You don’t need a gym membership or equipment to run. You can do it almost anywhere for it’s free. Like any exercise, you can overdue it if you run too much or start off too fast. You should make sure that you build up your stamina and strength before starting a running program. Done properly, running can help you achieve the body of your dreams.

Picture of a good running shoe for a inside or outside workout. What Clothing should you Wear to Run?

The most important item to wear doing your running routine is a good pair of shoes. It is best to choose a brand that is designed for running. These types of shoes are normally light and provide great support. Good running shoes range in prices from $40 to $150 dollars and more. Unless you are an athlete training for an event, you don’t have to spend an arm and a leg. You should be able to locate a good pair of shoes for $40 dollars at discount stores or just wait for a good sale. You may be able to get a pair of Nikes that normally cost $100 for half price. Just check with some sporting goods stores in your area and you should be able to find a good pair of sneakers.

The type of shoe you choose should depend on your unique circumstances. Factors such as weight, height, type of surface you will be running on, and health conditions should be considered. It is important to try your shoes on and walk or even run around to test out the comfort before purchasing. Although we don’t suggest a certain brand, in most cases you get what you pay for. A $5 dollar pair of running shoes is probably not going to give you the support and comfort long term.  

The amount and comfort of the cloths you wear is also important when running. You should choose your outfit based on the temperature at the gym or outdoors. Make sure you have on enough if it’s cold and light if it’s hot. Some of the newer technology t-shirt, shorts and pants like Nike and Under Armour are great for working out. If you don’t want to spend a bit extra on that a t-shirt and shorts will do just fine. 

Beginners Running Program

The running workout will help reach a goal of 1/4 mile on a track without stopping. It starts off with most walking will short periods of running. As the program continues, you will evenutally be running most the time until you reach your goal. The goal in this program is to be able to run one mile without stopping.

Week 1

Your first week goal is to run an entire lap without stopping.












Walk 3 minutes Run 1 minute

Repeat this for 30 minutes

Walk 3 minutes Run 1 minute for 45 minutes

Run 2 minutes walk 2 minutes

for 45 minutes

Run 3 minutes; Walk 1 minute intervals for 30 minutes Run one lap walk one lap for 30 minutes