10 Best Running Training Program
Updated on: June 2023
Best Running Training Program in 2023
Computerized Running Training Programs
Running Your First Marathon: The Complete 20-Week Marathon Training Plan
Marathon, Revised and Updated 5th Edition: The Ultimate Training Guide: Advice, Plans, and Programs for Half and Full Marathons
Kinetic Bands | Speed Leg Resistance Bands with Speed and Agility Digital Training Program, Workout guides, Athletic Stretching Strap | Choose From 3 Levels (Level 1 – Youth Athletes, Ages 12 & Under)
Build Your Running Body: A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners―Run Farther, Faster, and Injury-Free
Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program
Galloway Training Programs
Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
80/20 Running: Run Stronger and Race Faster By Training Slower
Running with the Whole Body: A 30-Day Program to Running Faster with Less Effort
Running for Weight Loss
There is a running for weight loss plan for all levels of fitness. Learn some simple running plans that will help you maximize your weight loss efforts.
The Right Gear
Running will help you lose weight only if you are able to do it consistently. To maintain that regimen, a good pair of running shoes is essential. There are many running specialty stores that will help you find the best shoe for your type of foot, but if you can't find a store, look at the soles of your current shoes to see where they're wearing the most. If they are worn along the inside, you may need a pair of shoes with better arch support. Even wear indicates neutral foot strike and means you can probably buy any shoe. If the sole is worn on the outside, consider a good stability shoe.
Run/Walk
If you are just starting a fitness routine, the run/walk will help you establish a base while still burning calories. Warm up with a brisk 10-minute walk. Alternate one minute of running with one minute of walking for the next 10 minutes. End with a 10-minute cool-down walk. Each time, lengthen the runs and shorten the walks until you are consistently running for 10 minutes. Then begin to shorten the amount of time spent walking during the warm-up and cool-down. You'll eventually be running for 30 minutes at a time to maximize your calorie burn.
Intervals
Once you can run consistently for 30 minutes, interval training supports your weight-loss goals by increasing the calories you burn during your workout. A fun and simple interval program is called "Fartlek" training, in which you randomly intersperse faster intervals into your current runs. The CoolRunning article "What is Fartlek?" suggests 200- to 400-meter increases, then dropping back to your normal pace, with no walking. An easy way to set your intervals is to focus on running faster from one landmark to another, such as light pole, or for the length of a city block.
Long Slow Run
Long slow runs are the core workout of all marathon runners. Choose one day a week that you can extend the time you are out. By decreasing your normal speed, you will be able to run for a longer period of time, and the longer you run, the more calories you burn. The calorie calculator on Run the Planet shows that running one more mile will burn approximately 100 more calories.
Total Miles
The more miles you can log in a week, the more pounds you will lose. The math: 3,500 calories equals 1 pound of weight lost, and it takes approximately 100 calories to cover a mile. Maybe running 35 miles a week isn't reasonable, but combining diet modification with those miles will help you lose weight. Keep a log of weekly miles and try to add 10 percent each week until you begin to see results. Combine increased miles with intervals and long slow runs and you will be on your way to hitting your weight goal.
Run the Planet: Running Calorie Calculator
Cool Running: What is Fartlek?
