Beginner track workouts are an ideal way to start losing weight, overall and around the mid-section. Trimming the belly wil reduce your risk for such things as heart disease, high blood pressure and diabetis. Such running workouts are a safe form of exercise and incorporates cardio exercises. Cardio exercise is an important part of a comprehensive fitness routine. This type of exercise burns fat and strengthens the cardiovascular and pulmonary systems. By pushing yourself physically, you are forcing your heart to work harder and thereby strengthening its capacity. Strong hearts lead to longer and healthier lives. Cardio exercise also regulates the body and releases endorphins in the brain, which means you’ll be slimmer and happier. Can’t get much better than that.
Running Cardio
The most classic cardio exercise is still one of the most popular throughout the world – running. In order to improve your running ability, it helps to use specific track running workouts. If you just strap on some running shoes and head out the door, it becomes way too easy to slow down or head back early.
Track workout training gives you a goal to hit and allow you to record your results so that you can watch your times improve as you train. One of the best tools for designing and completing a running workout is a high school or college track. A track is a safe and conducive place to run. On most tracks, one lap is a quarter of a mile, making it easy for you to mentally log your progress and run specific workouts.
Before You Start Running
Before you start your running workout routine, walk a lap on the outside of the track. Take this time to think of something positive or simply to appreciate the day. Feel your heart begin to beat a little faster and your muscles warm up. If there is some sort of problem in your life, think about it briefly and then tuck it into the back of your mind when you begin running. Exercise releases a lot of chemicals in the brain and increases overall blood flow, which can spur clear thinking. Many runners and athletes say they are able to
solve problems easier during a workout and that they can think more creatively while exercising. Just take some time and feel good and happy. Review your fitness goals and re-dedicate yourself to today’s workout.
Finally, drink water moderately throughout the workout.
Now let’s get to the workout! You’ll see three listed below (all assume a quarter mile track). Each track workout can be modified for your fitness level. To decrease the intensity at any time, slow down the pace of your run. Walk if you have to. To increase the intensity of the workout, run faster or double the length of each workout.
If you ever feel dizzy or have trouble breathing during while running, slow down immediately and call for help.
Beginning Track Running Workout Program
The Basics
1) Run two laps
2) Walk one
(Repeat four times)
Total workout: 3 miles
The Ladder Run
1) Run four laps at an even and steady pace
2) Walk one lap
3) Run three laps
4) Walk one lap
5) Run two laps (try to run a little faster than your comfort zone)
6) Walk one lap
7) Run one lap (fast)
8) Walk
Total workout: 3.25 miles
(To make this workout harder go back up the ladder until you run a mile at the end)
Speed Training
1) Jog three laps very easy
2) Walk one lap
3) Run two laps at a fast pace
4) Walk one lap
(Repeat above items two times)
5) Walk the curves and sprint the straights
(Repeat above item for two laps)
Total workout: 4 miles
Speed workouts are the hardest workouts, and you should feel like you’re dying throughout a majority of it. The goal is to keep your times consistent even though your body is getting very tired very fast.
Altogether, these three workouts will give you a good aerobic workout that will help you burn off your belly fat.
