I like to run outside 3 to 5 times a week. Some days the runs can be longer then others (7 to 13 miles). For the most part I like to keep my runs in the 2 to 4 miles mark and here is why…..
The most efficient way to give yourself a really good workout is to remember it is not about how long you workout, but your intensity level. All you need is 25 to 30 mins of heart pumping cardio. There is no need to run or do any cardio for hours at a time. Did you know that your body can actually adjust to the same speed of your workouts? (this means any workout…then it is to easy….then we stop seeing results) I incorporate different speeds when running and I will jump, leap & skip in the middle of a run, if there is not something to leap over I pretend there is. With any plyometric move make sure you land softly on your toes. Some days I stop and do 10 jumping jacks & 10 push ups and proceed to take off running. (give it a try) Just keep mixing it up and confusing your muscles, they will work harder for you if you do.
The songs on my iPod need to be fast, fun and make me want to run like the wind. Below are some of my favorite songs I like to rock out to while running, I hope they inspire you to lace up your shoes and hit the ground running. I have attached the links for your sampling pleasure.