Running Routine to Build Cardio

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A number of different running routines can be a great way to build cardio. Learn about a running routine that will help you build cardio with help from a health and fitness coach in this free video clip.

Part of the Video Series: Workout Tips
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Video Transcript

I'm Suzanne Reilley, on line health and fitness coach, and I'm here at Firm Body Evolution Holistic Health and Fitness. I'm going to talk to you today about a running routine to build cardio. So take it slow to make fast progress. A lot of people want to go all out, at first everything, go right out and run 6 miles and do that to increase your fitness. But what happens is that you set yourself up for injury. So instead, do a run that you know that is doable for you. Whether that's one mile or 3 miles or 5 miles, whatever is comfortable, several days a week. From there, increase your mileage about 10 percent every week. So, if one week you run a total of 5 miles, the next week run a total of 5.5 miles, that would be 10 percent. Another thing you can do to build cardio is to include intervals in your work out. So, one day a week do intervals where you run for 2 minutes, and then you go slower for 2 minutes, and then you go faster for 2 minutes, and then you go slower for 2 minutes.During the fast part, if you had a friend with you, you would have a really hard time speaking with them. You probably wouldn't want to speak at all, though, you know that you're at a pace that's still safe for you, though very challenging. And then, during the resting period, you could, technically, have a conversation with your partner, because you're still working, you're still exercising, but at a much slower pace. And alternating between the two trains your body to work at those high intensities while allowing yourself to recover and then do it again, as opposed to if you did it all at once; you wouldn't be able to keep it up. So, every week, increase your miles by about 10 percent, and include intervals as one of your workouts. And that is a way to build cardio through running. I'm Suzanne Reilley

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