Three Interval Training Workouts for Beginners

Today we have a guest post by one of our favorite fitness experts and coaches - Yuri Elkaim! In this post, he gives you three simple workouts that will help you burn fat quickly and get in shape - and they only take between 20 and 30 minutes to do.

Three Interval Training Workouts for Beginners:

Today, I’d like to give you 3 interval training workouts for beginners.  You can choose to do these on the treadmill or outdoors – it really doesn’t matter.  These running workouts will help you run longer, get in better shape, and burn more calories - even after you're finished with your workout.

 (Photo credit: Wikipedia)

These cardio workouts involve interval training which means that you have a bout of higher intensity (i.e. running) followed by a bout of lower intensity (i.e. walking). Depending on the duration of the workout, this sequence will be repeated a number of times, which allows you to spend more time at faster speeds because we space them out with "recovery" intervals.

So let's get to it.

Beginner Interval Running Workout #1:

1 minute jogging @ 75% max speed : 4 minutes walking x 5 = 25 minutes

In this workout, you will jog at 75% of your maximum running speed for 1 minute and then reduce the speed to a decent pace walk for 4 minutes. This is then 5 times for a total of 25 minutes. This interval program means that you'll be spending a total of 5 minutes running and 20 minutes walking.

Beginner Interval Running Workout #2:

2 minutes jogging @ 75% max speed : 4 minutes walking x 5 = 30 minutes

Notice how this workout is almost identical to the first one, except for one little difference? In this treadmill workout, you'll be jogging twice as long while recovering for the same amount of time (4 minutes) you did in the first workout. The fact that your work to rest ratio is now 1:2 instead of 1:4 makes this workout more challenging because you are spending more of this workout at a higher speed. This workout allows you to run for 10 minutes and walk for 20 minutes.

Beginner Interval Running Workout #3:

2 minutes jogging @ 75% max speed : 2 minutes walking x 5 = 20 minutes

This treadmill running workout is more challenging because you now have the same amount of work as you do recovery (i.e. a 1:1 ratio). You won't have as much time to recover between work bouts and therefore we have reduced the overall time of this workout to 20 minutes, during which you'll have 10 minutes of running and 10 minutes of walking.

These are just a few running workouts for beginners out of thousands of possible interval running plans. Start with these and you’ll notice a significant improvement in your ability to run - and in the progress you make towards your fitness and weight loss goals.

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ABOUT THE AUTHOR:
Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting his website. Just click here to learn more about the best running workouts to get you fitter and running faster than ever before!
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5 Tips For Running Safely

Running can be a great form of exercise - and a lot of fun! Just be sure you stay safe on your run. When you run there are two primary dangers. These dangers include animals and people. Yes, animals. Every year runners are hit by deer, or even cows (!), and bitten by dogs. However, people are generally a much bigger threat. Here are a few simple running strategies to stay safe when you run.

 (Photo credit: Ikhlasul Amal)

#1 Run with People

Running by yourself, particularly if you are a woman, can be dangerous. Running with others is much safer. However, if you do run by yourself make sure to carry mace or pepper spray, wear identification, and always tell other people where you are running and when you’ll be back. And if you run by yourself make sure you run in a populated area during the light of day. Running at night or in an isolated area is dangerous.

#2 Stay Out of Traffic

It’s tempting to run in the road. The asphalt may be softer than the cement sidewalk. However, it’s probably not worth your life. Drivers are distracted and it’s easy to get hit. And in the early hours of the morning and at dusk it can be difficult for drivers to see you. If you are running in the road, make sure you’re facing oncoming traffic.

#3 Be Visible

Run in brightly colored clothing when you’re on the trails. Some runners have been mistaken for deer or elk and shot by hunters. When running at night make sure to wear reflective clothing. You may even want to wear a headlamp or carry a flashlight.

We carry our cellphones when we jog (Photo credit: Ed Yourdon)

#4 Be Prepared for Emergencies

If you’re going to be out running for a while consider taking your cell phone and some extra cash. A cell phone makes it easy to call someone if you have an emergency and the extra cash can be used to purchase hydration. Road ID bracelets or identification necklaces or shoe ties are also a good idea. Finally, if you’re going for a long run you may want to take a few first aid items or at least keep a first aid kit in your car.

#5 Limit Your Distractions

Many runners enjoy listening to music when they run. This is fine as long as you can hear what is going on around you. If you cannot hear cyclists or cars it’s easy to find yourself sprawled on the ground.

Finally, trust your instincts. If something or someone doesn’t seem right, avoid it. Running should be a safe and enjoyable form of exercise, not a life risking endeavor. Stay safe and get fit - and have fun!

Is Running Right For You? 10 Questions to Ask First

Running is a wonderful way to get in shape, lose weight, and improve your fitness. However, it’s not right for everyone. If you’re on the fence or just unsure if running is right for you, ask yourself the following questions:

1. Do You Have a Medical Reason Why You Shouldn’t Run?

There are very few medical conditions that rule out running. However, there are some people who shouldn’t run. For example, if you suffer from a bone or joint disorder then running may exacerbate the condition and cause pain.

Heart and lung conditions may also limit your ability to run. Speak with your doctor if you’re unsure about a current medical condition and your ability to run. In most cases, a running program can help reduce or alleviate health conditions.

Running Shoes. (Photo credit: Wikipedia)

2. Do You Have the Right Equipment?

Actually, all you really need to get started on a running program is a pair of well fitting running shoes. If you don’t have running shoes, spend some time trying on running shoes or visit a running store and talk with a specialist. Different types of shoes can compensate for any foot type, body mechanics or foot style.

3. Do You Have 10-30 Minutes a Day?

You don’t have to run for hours to reap the benefits. In fact, just running for ten minutes can provide you with better health and fitness. If you’re just starting out, it’s recommended that you start slowly. You can build up your endurance and distance over time.

4. Do You Have a Safe Place to Run?

The great thing about running is that you can do it in your living room on a treadmill, on the local track or around your neighborhood.

5. Do You Need/Want To Reduce Stress?

One of the surprising benefits of running is that it reduces stress. If you are looking for a way to relax and unwind, running may be the perfect solution.

6. Do You Want to Prevent Disease?

Running has been shown to reduce the risk of many killer diseases like heart disease, cancer, and diabetes. If you have a genetic tendency toward any of these diseases or you want to stay healthy and live a long life, running can help.

JOG SHOT (Photo credit: whologwhy)

7. Do You Want to Feel Happier?

Running, even for just a few minutes, releases endorphins. These lovely hormones, aka “Feel good” hormones, make you feel relaxed and joyful and the feelings can last for several hours. Couple that with the fact that running boosts metabolism and reduces stress and it’s a surefire way to have a more positive outlook.

Running isn’t for everyone but for most people, it can be a valuable addition to your lifestyle. Whether you want to become a competitive runner or simply run for pleasure, running can help you improve your health and fitness.