Fit Body:

Small-Space or Stationary Cardio!

Not all cardio has to cover miles, use expensive equipment and take up lots of time, to contribute towards a healthier cardiovascular system. Stack stationary moves to power up your heart and lungs, burn calories and even reduce stress and muscle tension. For example:

Jumping Jacks.

Jump Rope.

Jog in place.

Plyometrics or hopping in various patterns.

Body Weight moves performed at a faster pace and in succession without a rest period.

*Consult your physician before performing exercise.

Small-Space Cardio

Get Fit Quick Tip:

Cardio Circuit

Do an at-home cardio circuit to burn calories. Do 10-15 reps each. Repeat 2-3 times through:

Jump Squats. Begin by lowering down into a squat. Immediately when standing, jump straight up overhead.

Jumping Jacks. Jump both feet wide, arms together overhead. Jump both feet together, arms back down to your sides.

Jog in Place. Jog in place focusing on powering your arms and lifting your knees up high.

*Consult your physician before performing exercise.

Improve Your Fitness with a Cardio Circuit

Choose the right race, for fastest times
This may seem like common sense, but if you want to run a faster pace choose your race wisely. Participate in a race that is known for being a fast course, at the right time of year for weather and conditions.  Stay clear of races that have hills, extreme weather (cold or hot) or many corners. The straighter the better.

Do more training at your race pace
Beginners tend to run their long runs at a slow pace, which makes them good at running long, slow miles. But if you’re shooting for a certain race time, you’ll need to focus more on your goal race pace.  Every distance has it’s own requirements.  Focus on the race requirement to complete a 5k, 10k, Half or Full.

Do speedwork
Do track work, sprints, or even fartlek’s.  Until you engage your fast-twitch muscles, your legs will not know how to react when you need to run fast.  Just as you are building endurance, you have to build your fast twitch muscles for speed.

Charlene Ragsdale is a RRCA Certified Running Coach, IFA Certified Sports Nutritionist and member of the USATF Master’s All-American Team. She can often be seen at on the podium as a frequent Age Division & Overall Winner in several distances. She lives with her Chef husband, two sons and two dogs in Las Vegas, NV. You can follow her at her blog: www.FABRunning.com

How to Run Faster by Charlene Ragsdale