Running exercises are designed to improve your cardiovascular health as well as your overall physical endurance. In addition to improving your overall physical fitness, running exercises will also help you burn calories. Depending on your speed and overall body weight, it is possible to burn more than 1,500 calories in only a mile of running. Running exercises range from trail running exercises to plyometric exercises.

Plyometrics

Plyometrics are designed to help you improve your speed and strength as a runner. The following exercise is one of numerous plyometric exercises you can perform to increase your running speed and endurance. Stand up straight with your knees slightly bent and arms at your sides. From this position, bend down until your upper torso is at a 45 degree angle. From this position, burst up off the ground, extending your arms straight up and over your head. Land back on your feet and repeat the exercise as many times as you can until fatigued.

Walk Break Exercises

Integrating walk breaks into your basic running exercises will help you improve your running times, especially when it comes to marathon running. According to the marathon training site JeffGalloway.com, walk breaks prevent you from slowing down at the end of long races by restoring your endurance in a short amount of time. If you are running a 10 minute mile, try to run for three minutes straight before walking for an additional minute. As your mile time improves, increase the amount of walking time you perform in between your running.

Slow Running Exercises

Slow running exercises are designed to improve your endurance as well as your consistency while running. A basic time frame for a slow running exercise is anywhere from 30 to 120 minutes. During this time, run at a consistent pace, at 70 percent of your max speed. If you are new to slow running exercises, start at 30 minutes and increase your distance as your endurance improves. According to Sport Fitness Advisor, this running exercise should be performed one to two times a week.

Trail Running

Trail running will improve your endurance as well as balance by forcing you to run on uneven surfaces for extended periods of time. According to running coach Jenny Hadfield, the best way to run up hills on trails is to take short and quick strides until you get to the top of the hill. As you descend outdoor trails, it is important to lengthen your stride to better absorb the impact of the trails. Run until you are fatigued; increase your distance as you improve your endurance.

The foods we choose influence our athletic performance, notes Robert E. Keith, Professor of Nutrition and Food Science at Auburn University. Knowing what to eat can maximize your workout routine, providing you with the essential nutrients required to ensure stamina and support muscle growth. As Patti Neighmond highlighted in an article for National Public Radio, research published in “Medicine & Science In Sports & Exercise” in February 2011 demonstrated that older adults can reverse age-related muscle loss and build new muscle.

Prior to Working Out

Professor Keith advises that the body will perform best with little or no food in the stomach and small intestine, and recommends eating 2 to 4 hours before exercise begins. Keith also advises that the meal consumed before working out contain mostly carbohydrates, with small amounts of fat and protein. To help the body digest food efficiently, avoid spicy and gas-producing foods, alcohol, and large portions. He suggests spaghetti with marinara sauce or a baked potato topped with lowfat yogurt.

After the Workout

Eating protein, in addition to replacing carbohydrates after a workout, can enhance the body’s overall recovery, as demonstrated in research conducted at the University of Illinois in 1999. Dr. David Heber, director of UCLA’s Center for Human Nutrition, recommends protein choices like chicken, fish, soy, beans and nuts. Protein contains amino acids and Heber explains that these provide the necessary building blocks for muscle repair and growth.

Adequate Hydration

Adequate hydration allows the body to effectively handle our workout routines without unnecessarily taxing our system. As noted on MayoClinic.com, every system of the body depends on water to function. Even without exercise, doctors recommend that adults drink 8 or 9 cups of water each day, just to replace what is lost through bodily functions. On a workout day, the body requires an additional 1.5 to 2.5 cups of water to handle moderate exercise and more fluid intake for over an hour of exertion.

Other Fluids

A variety of fluids other than water may also offer additional benefits to exercise recovery. In 2002, in a study published in the “Journal of Physiological Anthropology and Applied Human Science,” researchers concluded that coconut water surpassed plain water and a sports drink in restoring blood volume after exercise. Another study, appearing in the “Journal of the International Society of Sports Nutrition” in 2010, found that adults who drank unsweetened cherry juice before running experienced less muscle soreness than those who drank a placebo.

Protein supplements deliver high-quality amino acids – building blocks of protein – to your body. This may be especially beneficial if you’re looking to build muscle, which is why protein supplements are a staple in a bodybuilder’s diet. Whey protein is a type of protein supplement derived from milk. It’s one of two milk proteins; the other is casein protein. Whey protein can help you build muscle when taken correctly. Talk to your doctor before trying whey supplements.

Biological Value

Whey offers a superior biological value, or BV, compared to other types of protein. The BV of a protein describes its overall ability to get absorbed and utilized efficiently by the body. The BV of whey protein is 104 compared to that of soy, casein and egg at 74, 77 and 100, respectively. What this means is that the amino acids that make up whey protein reach your muscles more efficiently to help you build and maintain lean muscle mass.

Absorption Rate

Whey is a fast-absorbing protein, compared to soy or casein proteins. According to Helen Kollias, Ph.D., a muscle development specialist, whey protein absorbs at a rate of about 8 g to 10 g per hour. Other sources of protein may absorb at rates of less than 5 g per hour, such as meat and casein. This makes whey an optimal source of protein when used as a post-workout supplement. This is the time your muscles need amino acids fast. Kollias states that whey protein navigates your entire intestinal tract within 1.5 hours of being consumed, so it works fast.

BCAAs

The high-level of branched-chain amino acids, or BCAAs, in whey protein makes it one of the best choices for building muscle. According to the University of Illinois McKinley Health Center, whey protein contains more leucine – one of the BCAAs – than any other protein. Leucine helps preserve existing lean muscle mass while promoting fat loss. The other two BCAAs include isoleucine and valine. BCAAs prevent muscle catabolism – breakdown of muscle tissue – from occurring, according to a 2004 report published in the “Journal of Sports Science and Medicine.”

Factor

If you want to get buff, don’t expect it to happen simply by drinking whey protein every day. The biggest factor influencing your muscle gains is your how much time you spend in the weight room. In order for whey protein to help you build muscle, you must perform resistance training regularly. Spending 30 to 60 minutes in the gym, three days per week, is usually adequate to start seeing results. McKinley Health Center recommends consuming 20 g to 25 g of whey protein per day to start improving your body composition.

Jillian Michael’s Yoga Meltdown

Jillian Michael combines both traditional yoga poses with her own exercises to create a challenging workout designed to burn calories, improve balance and strengthen your body. The DVD offers two intense 30-minute workouts.

Get Ripped: Slim & Lean with Jari Love

Considered by “Fitness Magazine” as the Best DVD for Total Body Sculpting, this workout could help you burn up to an estimated 700 calories in one 65-minute session, according to the magazine. Jari Love’s clear step-by-step instruction may be the only thing you find easy; each of the 15 sequences can challenge all your muscle groups.

Swiss Ball Abs: Adam Ford

With three-20 minute workouts progressing from beginner to advanced, Ford integrates various exercises with the Swiss ball to give you a total workout for the abdominal muscles and lower back. Each functional movement works to help build strength, coordination and balance in a way that challenges your midsection.

Billy Blanks Tae Bo Amped

A seasoned fitness guru, Billy Blanks brings a 3-pound weighted bar to his calorie-burning sessions for extra resistance. Each DVD set provides a variety of workouts ranging from 31 to 55 minutes. For those seeking variety in their workout regimen, Tae Bo Amped offers a combination of kickboxing, Taekwondo and aerobics.

Denise Austin’s 3 Week Boot Camp

This intense 52-minute workout is designed to show results in three weeks. Burn calories with the cardio and strength interval section, train your body with the athletic training section and sculpt your abs with the workout called Ab Fat Blaster.

Personal Training with Jackie / Power Circuit Training

If you’re looking for a power workout in short time, try this circuit training DVD by celebrity fitness trainer Jackie Warner. Each of the five workouts ranges from 15 to 40 minutes and involves different body parts with a set of three exercises followed by the quick-paced Power Circuit.

10 Minute Solution: Kettle Ball Ultimate Fat Burner

Using either kettle bells or regular dumbbells, challenge your body in 10 minutes with this workout by Michele Olson. With the deceleration and acceleration movements typical of most kettle bell workouts, Michele’s instructions guide you through each full body movement.

P90X

An in-home fitness video, P90X offers the structure of a personal trainer. Each workout is designed to work and challenge your body to get results. Its system includes cardio, strength training, martial arts, yoga and stretching.

Shiva Rea Daily Energy Vinyasa Flow Yoga

In this DVD, yoga teacher Shiva Rea offers seven 20-minute sessions to encourage the daily practice of yoga no matter your lifestyle. Each session is distinct; the DVD offers workouts for energy, stress management, relaxation or endurance. You also can use the Yoga Matrix to customize your workout.

Pilates Core Challenge

To work toward a lean firm body without weights, challenge yourself with Ana Caban. As indicated by its name, the workout focuses on the core muscles including abs, lower back, hips and buttocks. The idea is to not only strengthen your muscles but to improve posture, flexibility and balance.