Exercises for Running

Running is one of the most effective workouts because it burns calories quickly.Beginning a running program can be challenging -- and it's important to start slowly.Doing too much too soon leads to injuries and frustration.But, once your body adjusts to your new running program, you will be able to run farther and faster.
Stretching Exercises
Before you run, you need to stretch your muscles.Stretch your hamstrings by standing with your feet slightly wider than shoulder-width apart and lower your butt until your thighs are parallel to the floor.Then slowly raise to a standing position and repeat 10 to 15 times.Do three sets.You can also stretch your hamstrings by crossing one foot in front of the other and standing with your feet close together.Reach down to touch your toes and hold until you feel a gentle pull.Hold this for 30 seconds.Place the foot that was in back in front and repeat.Do this twice on each side.Stretch your calves by finding a stair or ledge.Face the stairs, place the ball of your foot on the edge of the stair and let the rest of your foot hang off.Hold for 30 seconds and then switch legs.Do this twice on each side.
Distance
If you are a beginner, focus on how many minutes you run instead of how many miles.Try running for 20 minutes at first and take walking breaks if you need to.Once you are comfortable, gradually increase the amount of time you run.According to the American Council on Exercise, you shouldn't increase your mileage by more than 10 percent per week.
Speed
Use interval training to build speed.Start with a burst of speed and run at a quicker pace for 90 seconds.Then jog for two minutes and repeat.Try to do between four and eight repetitions.Or, you can sprint for 30 seconds and then jog or walk for a minute and a half.Repeat this 10 times.If you're working on a track, sprint for 200 meters and build up to 400 meters, then 600 meters and 800 meters.After you reach 800 meters, work your way back down to 200 meters.This is called a ladder or a mountain.
Hills
For an intense workout, try running hills.Find a steep hill that takes about 20 seconds to sprint up.Start at the bottom of the hill, sprint to the top and then jog back down.Do this as many times as you can until you are fatigued.Eventually work your way up to 10 or 12 repetitions.If this is too challenging, try walking down the hill instead of jogging.When running uphill shorten your stride -- and when you run downhill lean slightly forward.Besides burning calories, running uphill also increase leg strength.
Cross-Training
On days that you don't run, try 20 to 30 minutes of cardiovascular activity.Pick activities with little or no impact to give your body a break.Some options are swimming, using an elliptical, cycling, inline skating or strength training.

Pavitra Rishta 14th July 2011 | Zee Tv drama Pavitra Rishta 14-07-2011