Running routine and form

FromAlpha2Omega

I'm looking for a progressive running routine that will complement my current workout regimen. I do free weights and muay thai and have no intention of doing long-distance running in the near future. Basically, I'm looking to get "cut".

Realistically, I want to run 3 times a week for 30 minutes. Anything more and I'm really cutting into other stuff.

Does anyone have a running routine that would get my heart rate up into the 160s (like intervals)?

Also, does anyone know of a site that gives pointers on running form?

Thanks

Slo

Basically the most efficient way of running is to start with a decent jog, sprint until you can't anymore, than return to a jogging pace, get your heartbeat down, than sprint again.

I run around a square track and sprint down a side of it, than jog around the other 3.

The idea is to get your heart pumping fast, but not let it return to a full rested state. Think of it like lifting max weight and than scaling down to a really small one after your muscles are already tired.

Form, its fairly simple, but a lot of complications can arise if you have bad shoes, push yourself too hard, or have bad form.

Keep your arms at 45 degree angles, land your feet from heel to toe, and absorb some impact with your knees.

The best way to perfect your form is to do very controlled jogging barefoot on a hard surface, because if you're doing it wrong you'll feel it right away before you do any real damage.

And if you DO find any comprehensive guides to running, please link em as I'd be interested to see more stuff.

devoir

http://www.c25k.com/

RUNN1NGMAN

You could always do fartleks. Go run. After you're warmed up, pick a landmark ahead of you. Run hard to that point. Slow down until you're breathing easy again. Rinse, wash, repeat until you've done 30 minutes.

Hypatia

Beginner Runner Program

"The Perfect Form" a little rundown on running form