Running Conditioning

With the days cooling down, we know a lot of you guys will be getting back into running. But if you haven't gone running in some time, you can easily injure yourself if you go full throttle from the get go. That's why we've put together a workout designed to help condition your body and get you back into running form within a week... [cont. below]

Beginners-to-Intermediate Runners' Workout

Run 5m > 1m Hover > Run 5m
Run 4m > 1m Hover > Run 4m
Run 3m > 1m Hover > Run 3m

Rest for 30s on completion of each running level before finishing off your workout with some sprints:

Rounds	Distance	Rest
10	50m	20s/Round

A hover is similar to a plank, except instead of resting your weight on your elbows, you rest your weight on your hands with your arms fully extended

Schedule

D1	D2	D3	D4	D5	D6	D7

Try to get in your run early in the morning or late in the evening when it cools down. Pick an area where the ground is level – An oval is a great option to help you also keep track of distances.

Safety First

If you experience any muscle or joint pains while running, slow down to a walk. Better to burn calories walking than injuring yourself running.

Intermediate-to-Experienced Runners' Workout

Run 7m > 1m Hover > Run 7m
Run 6m > 1m Hover > Run 6m
Run 5m > 1m Hover > Run 5m
Run 4m > 1m Hover > Run 4m
Run 3m > 1m Hover > Run 3m

Rest for 30s on completion of each running level before finishing off your workout with some sprints:

Rounds	Distance	Rest
15	50m	20s/Round

A hover is similar to a plank, except instead of resting your weight on your elbows, you rest your weight on your hands with your arms fully extended

Schedule

D1	D2	D3	D4	D5	D6	D7

Augmentation

For more advanced runners, after your first 3 runs on level ground, you can increase your difficulty level by running on a small incline for the last run of the week.