The Best Way to Get in Shape is by Adding More Running to Your Routine

If you’re currently trying to find the best way to get in shape, your search can stop here. Studies have shown that adding more running to your routine is one of the best ways to get fit, lose weight, and improve your health in general. Not only does it burn tons of calories, but running also strengthens every part of your body and helps you achieve fitness in record time—all without adding a lot of time to your daily schedule! But don’t just take our word for it; here are the scientific reasons why you should add more running to your workout routine today.

Warm up

There are lots of ways to warm up for a run. Simply walking, stretching and jogging will be sufficient in most cases. But if you want a more rigorous workout, start with shorter intervals of incline treadmill running. Aim for 30 seconds at 5% incline followed by 20 seconds at 0% incline. Do five intervals like that before starting your main workout routine. This will get your heart pumping and your muscles loosened up for a faster and more effective run on flat terrain or outdoors.

Distance yourself from goal times

When you’re really trying to be competitive and clock a faster time, there’s nothing like an online fitness training course, running podcast or even a running club to keep you motivated. Another excellent way for staying competitive when running workouts are through joining a local club—one that will hold you accountable for competing against yourself every day, not others.

Speed yourself up

For runners, who have access to treadmills and other tools for running inside, adding a few weeks of speed work can do wonders. Speed work will help you run more efficiently. It’s not about going faster; it’s about getting stronger and leaner. As Mark Twight, author of Extreme Alpinism: Climbing Light, Fast & High told Outside Magazine : Speed always makes you go up faster. If you're moving fast, your body has less time to get tired. If you're doing all-out sprints on a treadmill (like Pahla does), focus on form—don't let your knees collapse inward or stick out too far. Also keep your arms relaxed and swing them back as if you were skipping rope while jogging slowly with no resistance (about half-speed). This will help build endurance so that when it comes time to push yourself harder, your body won't cramp up or get injured.

Take an extra rest day every two weeks

Sometimes those changes include adding more running or taking a new fitness class, which can be difficult to balance with a busy schedule. The best way to get in shape (and stay there) is by upping your level of physical activity gradually—ideally increasing your workout time by 15 minutes every two weeks. Use these three treadmill-running workouts with incline as part of a smart progression, and rest one day between each session if you can so that you’re feeling strong for each workout.

Increase your weekly mileage by 10% each month

The best way to get in shape is by adding more running (or rowing) to your routine. Try increasing your weekly mileage by 10% each month until you’re running or rowing 6 miles a day, 5 days a week. Aim for 60 minutes of aerobic exercise—running, biking, swimming—for at least 5 days a week, and include strength training 2-3 times per week.

Add uphill workouts once a week

Sometimes those changes include adding more running or taking a new fitness class. If you’re looking for an easy way to add variety to your exercise routine, consider including weekly workouts with a steeper incline—like those done on an uphill track or treadmill—into your workout schedule. Doing so can increase strength and help build muscles that will contribute to greater fat loss over time. And, according to research published in Medicine & Science in Sports & Exercise, it could also boost cardiovascular performance more than traditional steady-state runs. In other words, you’ll get all of these benefits without sacrificing one for another.

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