How to Train for Timed Runs (Ask Stew)

If you think 1.5 miles is long distance, this article is for you. Or if you need to get better at the 1.5 mile – 2-mile timed run, you can do this week of running workouts. Here is an email that reminds me about my transition from powerlifting/football athlete to joining the military and later Spec Ops prep: Stew, I am preparing to take a run and agility test for a police department in my state. I must run a 1.5 mile in under 15 minutes. I played college football and currently powerlift as a hobby. Distance training is foreign to me and I need to ascertain an idea of what I need to be doing to prep for the test. I know a 15 min 1.5 mile is slow but I am terrible at long distance. The most running I do is 2 x 400 meter sprints. A friend of mine in the Army Q Course told me to run 1 mile and half mile repeats on a treadmill with 2% incline or on a track. He also said I can run 400m and 800m sprints to prepare. I’m basically lost. I can show you how to deadlift 600lbs but I sure can’t show you how to not suck at running. ANY HELP would be welcome. Thank you, Robert H. Robert – funny. I was a powerlifting football player too and once considered 1.5 miles “long distance.” Luckily your runs times are much more obtainable (at sub 15 minutes) so this will not take long. You just need to do it and drop the weights for a cycle so you can actually get better at running. A 600lb deadlift workout in the middle of a running cycle will not help you with either optimal strength or endurance / running. Mix in some calisthenics too to work on your muscle endurance (squats, lunges, steps). Your buddy is not wrong. Running 1 to 1.5 mile runs to get used to them is a way to prepare for the test. Maybe even a day in the week where you progress up to and do a steady 3-4 mile run to build your endurance foundation. But you should work on your goal pace running and have a “sprint” day in there to break up the monotony of running training. Consider this for a Classic Training Week for 1.5 mile Running Tests:


  • Warm-up jog 1/4 mile / light stretch
  • Do 1.5 mile timed run (assessment)

Tuesday: (I prefer using a track with this one)

  • 1/4 mile run at goal pace (2 min)* rest with 1 minute walk – Repeat 6 times
  • 1/2 mile at goal pace (4 min)* rest with 3 minute walk – Repeat 2 times

*(You say you need a 15 minute 1.5 mile run – that is a 5 minute half mile or a 10 minute mile pace – to be blunt that is just a little faster than walking. You can do better than that minimum standard. Shoot for at least an 8 minute mile and go for 12 minute 1.5 mile goal pace during your training). That means running your quarter miles at 2 minutes. Keep your maximum allowable time of 2:30 quarter miles or 5 minute half miles (nothing slower than that). As this workout gets easier – keep the time the same BUT add in 20 squats and 10 lunges (no weight) each set to build your leg endurance/muscle stamina. “Exceeding the Standard IS the Standard” – remember that.


  • Steady pace of running for 15-20 minutes OR if you feel you need a break from running do Bike, elliptical, or rowing workouts that are tough on your lungs and heart.
  • Try Tabata Intervals where you sprint for 20 seconds then rest by going slow for 10 seconds for 10 sets (5 minutes). Do that 3-4 times for a good cardio workout.

Thursday: Run and Leg PT – Sprint Day – Open it up and run hard. Then goal is to build your VO2 max on this day and progress so you need little recovery time as possible over the next several weeks:

  • 1/4 mile as fast as you can, squats 20, lunges 10/leg – Repeat 6-8 times
  • Rest the time it takes you run your 1/4 mile each set (1:1 rest / work ratio)
  • Over the next 5-6 weeks try increasing sets and decreasing rest ratio to 50% of your work time.

Friday – Same as Wednesday or take a mobility day off if needed

  • Do non-impact cardio 5 minutes (bike, elliptical, rower, swim, etc) – Repeat 5 times
  • Foam Roll and stretch 5 minutes

Saturday – Long run day.

  • Try to do two to three 1.5 mile runs back to back with 5-10 minutes rest in between.
  • Stretch well.

Read more at Take 2 minutes of PFT Run. You also should be preparing for the PT test too (pushups, situps, pullups) maybe even obstacle courses that will be done during the police academy. More ideas – See PFT Bible or Classic Week of PT Hope this helps.

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As if getting yourself to the gym didn’t take enough mental power, once you get there you’re faced with a building full of equipment to navigate. You narrow down your workout plan to cardio, which helps, but then find yourself staring down a handful of machines that will all get the job done.

Should you hop on the treadmill? Maybe the elliptical or stationary bike is a better option. You have heard the StairMaster is a real calorie burner. Which workout is your best bet?

It turns out they all are — but for different reasons.

“The first step in identifying the best cardio machine is to get clear on your goals,” says Rachel Southard, Director of Personal Training Operations for Anytime Fitness. “Are you training for performance; want to run a marathon or compete in a fitness competition? Are you training for health benefits; do you need to lower your blood pressure or get your diabetes under control? Are your goals more aesthetic; do you just want to feel confident in your two piece at the pool this summer? How you answer those questions would determine the best cardio machine for you.”

Once you’ve narrowed down your specific goals, certain machines will rise to the top as the most effective for getting you there.


The best option if:

  • you’re training for a race
  • you’re trying to lose weight

“If you’re training for a running event such as a 5k or a marathon, you should be spending the majority of your time on the treadmill,” says Southard. “A runner should run to improve performance, this is known as the Specificity of Training Principle. To increase your endurance, you should slowly increase your distance each week, not increasing more than 10 percent each week to avoid any overuse injuries. To increase your speed, you should add intervals into your training plan. For example, warm-up with a jog for 5 minutes. Then start your intervals; Sprint as fast as you can for 20 seconds, walk for 60 seconds. Repeat 8 rounds. Cool-down with a walk for 5 minutes. This type of interval training is also known as HIIT, High Intensity Interval Training, and it’s the most efficient way to burn fat.”

If you are trying to lose weight the treadmill is also a smart option: “Walking and running are weight-bearing exercises that burn more calories than non-weight bearing exercises such as the stationary bike,” adds Southard.

An antigravity treadmill helped me fix my running form

Jan. 12, 201803:41


Best option if:

  • you want a full-body, low-impact workout
  • you struggle with balance

“If done correctly, there is minimal impact on the hip, knee and ankle joints as compared to other high impact exercises such as running,” says Southard. “Unlike most other cardio machines, the elliptical can also give you a full-body workout if you use the handles. The most effective way to take full advantage of this machine is to push and pull the handles while engaging your core, using your upper legs to drive the movement. The elliptical is a great choice for clients that may struggle with balance as it may be a bit safer than the treadmill since your feet never leave the pedals.”

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Best option if:

  • you’re looking to build lower-body strength
  • you’re trying to lose weight

“The StairMaster is a great alternative to walking on the treadmill if you’re looking to lose weight,” says Southard. “When you compare low-intensity treadmill exercises, such as walking, to the same intensity of walking on the StairMaster, you burn much more calories on the StairMaster. Walking on the treadmill is much more efficient than climbing stairs, which means your body doesn’t have to burn as many calories to get the work done.”

One caveat: If you typically run on the treadmill, and are trying to lose weight, then that is still the best option. “When you compare high intensity treadmill exercise, such as running, to higher intensity StairMaster, the treadmill wins out,” says Southard. “The StairMaster is a cardio and strength exercise for your legs, whereas running on the treadmill is mostly cardio. Therefore, your body burns more calories running on the treadmill versus higher intensity on the StairMaster.”

But if you’re looking to tone your lower body, it’s worthwhile to add the StairMaster to your routine. “Keep in mind that because the StairMaster engages resistance training in your lower extremities, it’s a great choice if you’re looking to build strength and endurance in your legs while also getting in some cardio,” says Southard.

Stationary Bike

Best option if:

  • you have back or lower-body injuries
  • your upper body is sore

“Again, if you’re training for an event that involves cycling, your training regimen should include a heavy dose of the bike,” says Southard. “Just like on the treadmill, you should alternate your workouts with distance rides and sprint intervals to increase overall performance. “

What if you aren’t training for a bike race? “The bike isn’t just for performance athletes,” says Southard. “The bike is a great piece of equipment for folks that have spine or lower extremity issues. The bike is also a great choice following an intense upper body strength day when your arms may be fatigued. If you’re looking for fat loss or overall weight loss, crank up the intervals and fall in love with HIIT to get the most bang for your buck.”

Rowing machine

Best option if:

  • you’re sore from yesterday’s workout
  • you’re looking to increase your endurance with low-impact on your joints

Often overlooked in the corner of the gym, Caley Crawford, Director of Education for Row House, says that the rowing machine — or ergometer (erg, for short) — is actually one of the most effective, and underutilized, cardio machines.

“The erg is an all-encompassing machine, offering the caliber of endurance and stamina that the treadmill gives you, as well as providing a low-impact experience for your joints,” she says. “The amount of muscular activation (85 percent) in rowing is higher than other activities using machines like the treadmill or elliptical, making it the most effective machine in the gym.”

It’s also a great option for people looking for a low impact exercise, or who may be sore or recovering from a tough workout the day before. “You can use the erg daily, without hindering your physical progress,” says Crawford. “Rowing is a low-impact movement, reducing the risk of injury. You can use the machine for aerobic training, anaerobic training or muscular recovery, depending on what your body needs that day.”

If you’re pressed for time, it may also be a good day to hop on a rower. “You can get a solid workout in just 20 minutes with the erg,” says Crawford. “Throw in a blend of timed intervals and power strokes (start with a series of 10 powerful strokes) and you’ll be smoked in 20 minutes.”

One important note: You’ll need to know how to row correctly in order to gain the maximum benefits the machine can offer, says Crawford. So be sure to ask a trainer in the gym for a quick primer before hopping on — or check out a rowing class to learn the basics before incorporating it into workouts on your own.

The Takeaway: Mix it Up

The moral of the story? No one machine is better than the rest. Each one offers up specific benefits that will better serve you at different points in your fitness journey as your goals evolve and change. Instead of defaulting to the same machine when it’s time to log some cardio, take advantage of what each has to offer and incorporate them into your routine accordingly.

“One thing to remember, our bodies adapt quickly. What gives you the most bang for your buck at the beginning, will quickly start to disappoint your results if you don’t change up either the modality or intensity of the exercise,” says Southard. “So don’t fall in love with one machine. Get comfortable with being uncomfortable and mix it up!”


  • How to work out in cold weather
  • ‘How I learned to love my body through yoga’
  • Why exercising with a crowd supercharges your workout
  • 5 exercises that will strengthen your back and reduce pain
  • The health benefits of losing just 5 percent of your body weight

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Treadmills vs. Ellipticals vs. Bikes – Which is right for you?

Treadmills vs. Ellipticals vs. Bikes – Which is right for you? By Doug Wulff
Consumers are faced with many different equipment options to try and meet fitness goals, and sometimes it can be confusing. So here is an easy-to-use reference guide that will help determine what type of equipment is best suited to you.
Directly below is a summary comparison of elliptical trainer vs. treadmill vs. exercise bike training options to show the physiological benefits of each. This information presents an effective way to decide which is best for your individual needs, and help you get started on the right path to fitness.
Treadmills – Maximum opportunity to increase cardiovascular, weight loss and bone density.

  • Burn more calories than bike or elliptical
  • Build maximum lower extremity bone density
  • Customize workout with Decline / Incline features
  • Minimal impact with SOFT deck technology

Elliptical Trainers – The benefits of weight-bearing exercise without the impact.

  • Low impact workout that’s easy on body and joints
  • Arm handles allow for a full body workout
  • Lower perceived rate of exertion
  • Burn fewer calories per hour than a treadmill

Exercise Bikes – Low impact. High performance.

  • Low-No impact workout easiest on body and joints
  • Available in upright and recumbent, for virtually every performance level
  • Most economically priced piece of equipment
  • Lowest calorie burn / hour compared with a treadmill and elliptical


This popular form of weight-bearing exercise offers you the best opportunity to build bone density in the lower extremities and greatly improve overall muscle tone. Unsurpassed for a cardiovascular and fat-burning workout, the treadmill can help you to burn 50 to 250 more calories an hour versus a stationary bike or an elliptical machine.
While running and walking generally create more impact on your bones and joints than exercise bikes or elliptical machines, most high-end treadmills are constructed with surfaces that help to absorb impact and pounding. This provides a big advantage over outdoor workouts on asphalt or concrete.

Most treadmills also include electronic features and settings that allow you to customize your workouts to meet your specific fitness needs. Almost all models include speed and incline settings and can be programmed for individual calorie-burning, speed and mileage goals.
Besides offering all the benefits of an outdoor walk or run (without the hassles of obstacles or the environment) in the comfort of your own home, the treadmill has proven to be the clear training choice for achieving maximum fitness results in the shortest amount of time.


Part treadmill, part stairmaster, and mimicking the pedal movement of an exercise bike, the elliptical trainer offers a unique combination of fitness benefits, without the impact on knees, back, hips or joints. This weight-bearing exercise allows you to burn calories more efficiently than non-weight-bearing workouts, plus effectively builds bone density.
More than just a lower-body exercise, arm handles combine with leg motion to provide a total body workout. In addition, the elliptical helps to create a lower “perceived rate of exertion” – you do more work and burn more calories while feeling like you’re producing less effort.
This cross-training-style machine can also typically be programmed through electronic settings to meet your specific goals of calorie burning, speed and distance. One other unique advantage is that the elliptical can also be “pedaled” backwards in addition to forward, to effectively work a full range of leg muscles.
The elliptical has proven popular with those who are looking to receive the benefits of a full-body, weight-bearing workout, without the stress and pounding.

Exercise Bikes:

Although they have been in existence for years, exercise bikes have returned to the forefront of the workout scene. This is due in large part to advances in technology, improved designs and the immensely popular “spinning” programs that allow participants to simulate outdoor cycling in the comfort of their own homes or a group classroom setting.
Unlike other forms of “weight-bearing” exercise (such as running or walking), exercise bikes offer participants an opportunity to increase their heart rates without substantial stress on knees, ankles, feet or hips. In addition, built-in resistance features allow you to tailor your workout to your specific goals, by simulating hills, flat ground and rolling terrain. Many models even offer electronic features, which allow you to program the bike for a specific goal or workout. This is very helpful for achieving effective, measurable results.
Generally available in recumbent or upright designs, stationary bikes are designed for practically every level of performance and body design, whether you’re an experienced cyclist dedicated to improving your peddle stroke or a weekend warrior simply looking to break a sweat.
True Fitness Technology, Inc. specializes in the manufacturing and distribution of premium quality cardiovascular and flexibility products. TRUE’s innovative and award-winning products are among the best in the fitness industry and enable users to look better, feel better and play better.
View our entire selection of Treadmills, Ellipticals and Exercise Bikes.

5 Effective Running Alternatives For Runners

It’s snowy, icy, rainy, slushy or it’s too darn early or late for any sane person to be outside running. Or maybe you want to get a workout in that helps your running but isn’t running. Maybe, you need something quick because you’re traveling. Whatever the reason, you don’t always need a treadmill or a trail to be a fit runner.

Try these five indoor alternatives:



Of course, you can use the stairclimber at the gym, but if that’s not available, all you really need is a wooden box. Use that to do a hard set of stepups that will get you prepared for running uphill. If you want a solid 30-minute workout, pick a great playlist, warm up with a few stretches and some walking lunges, then alternate 1 minute of stepping up and down (alternating legs) with 1 minute of another exercise, like jogging in place or jumping jacks to keep your heart rate up. It’ll feel like the hardest 30-minute workout of your life.



Similar to stepups, jumping rope is another great fast workout alternative when you’re time- and space-crunched. Warm up by doing a quick set of dynamic stretches or a brief yoga flow, then alternate jumping rope for a minute with another exercise like walking lunges or air squats, followed by a minute of something lower-impact like a plank hold. Repeat this 3-minute sequence 10–15 times, and you’ll be sweating like you just ran a 10K.



If you already own a road bike, you can get an indoor trainer, or you can hop on a bike at the gym. If you don’t have much of a biking background, simply use perceived exertion or heart rate to mimic your run workout for the day, pedaling hard for 1–2 minute-intervals then easier for a minute for a few cycles; shift to an easier gear for warmups and cooldowns.



Consider taking an extra recovery day by doing some runner-friendly yoga. Many gyms offer yoga, and there are plenty of free videos available online, or you can design your own practice based on your tight spots. Either way, your body will thank you for using your run time for some productive bodywork.



Try deep-water running using a flotation belt. It’s an especially great alternative if you’re trying to overcome a nagging injury and want to give your legs a lower-impact workout. Check out a few different workouts to get you started.

There’s a reason running is such a mainstay on the fitness scene. It’s a great workout, it’s excellent for building endurance, and, in theory, all you need is a good sports bra and a pair of sneakers to get it done. Plus, it’s a solid way to torch calories: A 150-pound woman running three miles in 30 minutes (that’s a 10-minute-mile pace) will burn roughly 340 calories. That’s 113 calories per mile—not bad!

But sometimes it’s good to mix it up, and there are plenty of equally—or more—effective ways to work up a solid calorie burn than hitting the road for a three-mile run. (Bonus: They don’t necessarily involve fancy equipment, boutique fitness studios, or wallet-busting gym memberships.) Here are three workouts that’ll give your next run, well, a run for its money.

If you’ve run on a treadmill in your life, you’ll be able to relate to these thoughts every woman has had on the treadmill:

​ ​ Amanda Becker

“As much as I adore running outdoors, I’ve learned that running isn’t necessarily the fastest or most effective way to burn calories,” says Daphnie Yang, an IISA Certified Personal Trainer and creator of HIIT IT!, an interval-style training workout in New York City. “It’s important to constantly confuse your muscles in order to effectively burn calories and keep your fitness level from hitting a plateau.” Yang’s high-intensity interval training workout forces participants to train at their maximum effort in short bursts of time. “Training in this manner shocks your metabolism into high gear, torches calories, burns body fat, and sculpts lean muscle mass more effectively than running,” she says.

Yang relies on a descending interval kind of training, which is different from a typical tabata-style program. “Tabata intervals—performing an exercise for 20 seconds and then recovering for 10 seconds for eight rounds—are fantastic for skyrocketing the heart rate, but I’ve found that 20 seconds isn’t enough time to perform more complex and creative total-body movements,” she says. “You need more time to get in enough repetitions to get the heart rate up into that crazy-high zone. It’s more challenging than Tabata training and lets you sculpt the entire body while melting away fat. Your metabolism will stay elevated for hours after you finish your workout.” (Speed up your progress towards your weight-loss goals with Women’s Health’s Look Better Naked DVD.)

Amanda Becker

  • 60 seconds of burpees

  • 10 seconds rest

  • 45 seconds of jump lunges with arm swing

  • 10 seconds rest

  • 30 seconds of mountain climbers

  • 10 seconds rest

  • Repeat for a total of three rounds

Or try this variation:

  • 60 seconds of burpees with tricep push-up

  • 10 seconds rest

  • 45 seconds of skater jumps

  • 10 seconds rest

  • 30 seconds of plank jacks

  • 10 seconds rest

  • Repeat for a total of three rounds

Calories burned: Each descending interval lasts just over eight minutes, and burns between 100 to 140 calories per interval, Yang says.

Related: Lose Your Belly with Just Two Exercise Moves

Amanda Becker

“This workout is different from a run because instead of going at a steady pace and keeping your heart rate consistent for 30 minutes, you’ll be working through different heart-rate zones,” says Chisel Club creator and personal trainer Lauren Williams. This total-body workout includes strength work for the lower body, upper body, and core, and Williams “added some sprints in there, too, to get your heart rate up, work your legs, and torch calories.”

Amanda Becker

PART 1: Complete the following exercises for 45 seconds each:

  • Plank walks

  • Squat jumps

  • Sumo squat pulse

  • Pushups

  • 2 rounds of 10-second sprints

Rest for 60 seconds, then repeat the sequence three times.

PART 2: Complete the following exercises for 45 seconds each

  • Mountain climber crossovers

  • Side lunges

  • Core toe touches

  • Donkey kicks

  • 3 rounds of 10-second sprints

Rest for 60 seconds, then repeat the sequence three times.

Calories burned: Calories will vary by weight, height, and effort, but Williams says the goal for this workout is to burn 350 to 450 calories.

Related: 9 Great Cardio Workouts That Get Your Heart Pumping

Amanda Becker

Forget steady-state cardio: If your goal is to bust some calories and go for a run, hit the track for an interval workout! “A structured workout with higher intensity, like intervals with really hard ‘on’ segments, will get you fitter and will help you learn the different paces your body can work at,” says John Honerkamp, a running coach and consultant for New York Road Runners. Plus, says Honerkamp, “running fast is fun!”

Amanda Becker

  • 5-minute easy warm-up jog

  • 8 x 400m on a track, trail, or road at 5K pace. (New to the track? 8 x 400m means running a 400-meter—or quarter-mile—stretch eight times with short recovery segments in between.) If you’re not sure what your 5K pace is, shoot for a seven out of 10 on your personal rate of perceived effort scale, says Honerkamp.

  • Rest for 30 seconds after each interval, then hold a 30-second plank after each odd interval round or do five to 10 pushups after each even interval

  • Five to 10-minute easy cool-down jog

Calories burned: 350+

Running in the summer can be a drag. Sure, more hours of daylight means more time to fit in a jog before or after work. But unless you literally get up with the sun, chances are it’s way too hot by the time you lace up your sneakers and head out to log your miles. Actual dangers of overheating aside, I personally don’t enjoy running when it’s oppressively hot—I get uncomfortably sweaty, and know that I can’t really give it my all when I’m so dehydrated. For me, it makes way more sense to get in a cardio workout indoors.

To figure out what I could do to get my heart rate pumping in a similar way while in the comfort of my air-conditioned apartment, I asked Devan Kline, a NASM-certified personal trainer and founder and CEO of Burn Boot Camp, to share a 20-minute cardio workout I can do at home without any equipment. Because actually walking to the gym involves braving the heat, too.

Kline’s workout below is all about “burst training,” which he describes as high-intensity interval training that follows Tabata’s 20 seconds of all-out work, 10 seconds of active recovery, pattern. The difference is that the Tabata method is meant to be done specifically for only 4 minutes.

“Burst training is traditionally a two-to-one ratio, 20 seconds on and 10 seconds off. What you’re trying to do is recreate sprint intervals,” Kline says. “It’s all about putting 100 percent effort into a short time frame and controlling your heart rate back down during active rest.” Like other types of high-intensity interval training, this has benefits like maximizing calorie burn in a short amount of time, boosting endurance, and increasing metabolism both during and after the workout. You also conveniently get to fit in both strength training and cardio in one quick workout.

Kline says that 20 minutes is really the maximum time he’d suggest a client do this type of HIIT—often, he even keeps it to 15 minutes or shorter. “The philosophy is that when you have a short amount of time, you make up for it with an increase in intensity.” That means doing them as quickly as you can and pushing yourself to the limit for each 20-second segment.

Here’s what the workout looks like:

Kline’s workout below has five moves that you will do for 20 seconds each. The boxer stance is your active recovery move, which you will do for 10 seconds in between each of the other moves.

  • Stationary sprinters — 20 seconds
  • Boxer stance — 10 seconds
  • Squat thrust — 20 seconds
  • Boxer stance — 10 seconds
  • Spider-Man mountain climber — 20 seconds
  • Boxer stance — 10 seconds
  • Criss-cross pickup — 20 seconds
  • Boxer stance — 10 seconds
  • Power plank — 20 seconds
  • Boxer stance — 10 seconds

Repeat the above circuit eight times to make this workout 20 minutes. If you have only have 15 minutes, do it six times through. And don’t forget to properly warm up before and cool down after!

Here’s how to do the moves:

The 7 Minute Workout: Health Benefits of High Knee Running in Place Exercises (Part 9)

If you are in search of a powerful workout that really packs a punch, the 7 Minute Workout in for you! In the past couple of months, we have provided details on this amazing whole-body regimen that is designed to give you a high intensity workout in just a matter of minutes. In each of our installments of our series, “The 7 Minute Workout: Health Benefits of _____________”, we have outlined the different exercises involved in the exercise program, how to perform them, and the health benefits associated with each. This week, we welcome you back. We will be covering the health benefits associated with the high knee running in place exercises.

What is High Knee Running in Place Exercise?
The high knee running in place exercise is, simply, running in place for a certain amount of time, ensuring that as you run, you bring your knees up as high as possible. The high knee running in place exercise combines the beneficial running motion with the highly-exaggerated knee lifts. To perform this exercise, simply stand in one area and make sure your feet are approximately a hip-width apart. You should then push your knee towards your chest and place it quickly back on the ground. Then, you should follow this movement quickly by doing the same motion with the opposite leg.

The Purpose and Intent of High Knee Running in Place Exercises
The purpose and intent of the high knee running in place exercise in the 7 Minute Workout is to improve the running form of the body. Additionally, these exercises assist in improving the speed of the lower body. Most that perform this exercise will find that they are able to increase their overall flexibility and that they develop an immense amount of power.

The Health Benefits
There are numerous health benefits associated with the high knee running in place exercise in the 7 Minute Workout. As mentioned previously, this optimizes flexibility. It also strengthens the lower body. Because of the intensity of the exercise, it increases the heart rate and improves the health of the cardiovascular system of the body, as a whole. Individuals that perform this exercise are stronger, more powerful, and have higher levels of endurance.

High Knee Running in Place Exercises and the 7 Minute Workout
When you combine the high knee running in place exercise with the other exercises that are part of the 7 Minute Workout, you are sure to find that you are able to successfully drop unwanted weight, build muscle, burn calories, and increase your metabolism. One of the best things about this particular exercise is that absolutely nothing but your body is required! If you are ready to get in shape and feel the absolute best that you have ever felt, it is time to integrate the 7 Minute Workout into your physical fitness regimen. In order to learn more about this workout and to see it performed in its entirety, simply click HERE.

1. Skipping

Running is a cardiovascular exercise per excellence…

But, truth be told, hitting the pavement is just one cardio option, and there are other ways, more and less beneficial to some degree, to get a cardio kick.

Of course, I still love running pretty much. But sometimes a little bit of change can do wonders to motivation and training consistency—especially if you are injured, burned out, or just bored.

See, the benefits of cross training abound.

Therefore, if you have trouble running—whether you are nursing an injury, are burned out or just looking to spice things up—know that you have quite a lot of alternatives.

Skipping is awesome for many reasons. This amazing workout can help you build speed, power, and agility in your legs without having to leave the comfort of your home.

How it does that?

First of all, skipping builds lower body strength—especially in the calves—and improves core power and endurance—fundamental aspects of building a powerful and injury free runner.

Also, jump rope training can help you become a faster running by training your legs to “spend” less time on the ground, which is one of the main keys to speed and agility.

In other words, jumping rope on a regular basis can help you improve speed, power, balance, coordination, and endurance, all of which are essential elements when it comes to becoming the best runner you can be.

Not only that, the rope also burns tons of calories. According to research, jumping rope can burn up to 15 calories per minute, depending on intensity and your fitness level, of course.

The only downside of jump rope training that I can think of is that it’s high impact. As a result, if you have any sort of serious injury, you should go easy on the rope and stay within your fitness level the entire time.

For more tips on jump rope training, check my post here.

Other than that, I see no objection to adding this excellent tool into your training program.

2. Rowing

I’m not a big rowing machine fan.

I wish I were, but I’m not. Nonetheless, this doesn’t mean that this machine has got nothing to offer.

Au contraire, rowing is a fantastic cardiovascular exercise that targets the back, core, quads, hamstrings, glutes, as well as the shoulders and the arms, of course.

And with the right training form, you can target your abs, chest, triceps and biceps muscles in one continuous and non-stop motion and action.

In fact, the movement of pushing and pulling on a rowing machine might be more effective than traditional strength training since it hits and targets almost all of the major muscle groups, according to a study by Duke University.

That’s right. This workout is total body exercise per excellence.

And you can do this all while getting your heart working to its max.

What’s more? Oh, rowing is also very low impact, so it’s an ideal alternative for runners recovering from an injury or looking for a low-impact cardio option.

And if you’ve never used a rowing machine before, then don’t let that stop you. The good news is that you can find an indoor rowing machine at most gyms and fitness facilities. You might also consider signing up for an indoor rowing class to get the most out of this amazing workout.

Here is a YouTube tutorial to help you perfect your form and get ready to row with finesse.

3. The Stairs

According to a Canadian research, walking up 200 steps at least twice a day, five days a week for a duration of two months can lead to an increase in VO2 max by up to 17 percent. Which is great.

Not only that, but you also have to engage more leg muscles on the stairs since you have to constantly lift up your body upward with each step you take. This boosts overall lower body strength like nothing else.

What’s more? The stairs are also easier on the joints than classic sprints while also improving your range of motion and agility.

Therefore, if your office or apartment building has access to stairs, or you leave near a stadium, be sure to add this cardio option to your training arsenal.

To get the most of the stairs, be sure to switch it up between running, skipping, jumping, hopping and squatting.

For an impressive stair workout, check my post here.

4. Cycling

This is my favorite cardio cross-training exercise.

I really love cycling because it works the lungs and the cardiovascular system in a similar manner to running, but without the high impact often associated with the sport.


For starters, this is one of the best workouts for shedding mad calories while building up muscles and power in the core, glutes, thighs, and legs.

Also, cycling is low impact, so it’s easier on the body and the perfect cardio option for anyone nursing an injury.

And it’s also the ideal calorie burner. In fact, research shows that you can burn as many calories as you would during a 45-minutes run during a typical spinning class.

Not only that, cycling can also increase your stride length and speed.

Maybe the only downside of this cardio option is that you’ll need some gear to get going, including a good bike (whether it’s a road bike, mountain bike, etc.), a helmet, and protective glasses and the right clothing.

Also, be sure to stay safe on the road.

Check my post for some of the best biking workouts for runners.

5. Swimming

If you are a running fanatic, just like me, but are suffering from joint pain or an injury, then swimming might be the exact thing the doctor ordered.

Swimming can push your body and cardiovascular system to the max without so much impact on your joints—making it the IDEAL cardio fitness booster for runners looking to reduce impact on their bodies and/or recovering from an injury.

In fact, according to a study in the Journal of Applied Physiology, hitting the pool for an hour, at least three times per week for ten weeks can increase VO2 max by up 10 percent.

Not only that, swimming also target almost every muscle in the upper body, making it for an excellent resistance training option.

Here is a YouTube tutorial to help you build perfect swimming technique if you are a complete beginner.

6. Bodyweight Training

Last but not least, you can also get a great cardio workout without reaching for the rope, hopping on the rowing machine, hitting the pool, or purchasing an expensive bike.

Enter the world of the bodyweight training.

What I really love about bodyweight training is that it is easily scalable, convenient and mostly low impact, meaning you can do it in the comfort of your own house without paying for hefty gym fees or purchasing any expensive training equipment.

All you need is your body, a bit of space, and off you go.

What’s more? Body-only exercises are also so effective at burning calories and maximizing fitness gains. In fact, performing bodyweight exercises in a high-intensity interval manner can be an effective way to increase total body strength while also the heart pumping.

Some of the best bodyweight cardio exercises include high knees, power skips, butt kicks, jumping jacks, bounding, plyo push-ups, squat jumps, box jumps, and burpees. The list is almost endless.

Here are three routines to try:

The Glute bodyweight Training Workout

The Total Bodweight Workout

The Isometric Workout For Runners

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Is running in place as effective as running on a treadmill?

While running in place will increase your heart rate to a certain extent, the mechanics of running in place are totally different than running with forward motion. When one runs in place, the force of the movement is absorbed through the toes/ball of the foot, as opposed to the heel or mid-foot in someone running forward. This can affect the knee joints negatively, as well as the hips. When one runs in place his knees will be coming straight up and he will be pushing off less on the toe of the foot that is on the ground. The glutes will not be as involved because the hip is not being placed in an extended position (leg outstretched behind the center of gravity), nor will the hamstrings be activated as much because of the lack of forward motion and hip extension. If one runs with forward momentum, the force of the stride is being absorbed by the heel or mid-foot strike and the knee in a much more “normal” fashion. There will not be as much stress on the hip flexors because the knee is not being lifted straight up, the glutes and hamstrings will be better able to perform the duties they are designed to perform (hip extension and knee flexion). Running in place can be included as part of a warm-up, but will make your legs, especially the quadriceps/hip flexors, very sore if performed for extended periods of time.
As far as heart rate is concerned, yes it will increase. However, the act of running in place is difficult to do for extended periods of time (fatigue, boredom, numb balls of the feet, etc.). Running with forward momentum, either on a treadmill, track, or road, is much more psychologically enjoying and will result in a greater cardiovascular benefit.

Running Tips: How to run or jog in place to lose weight and belly fat- Watch video

Running Tips and Benefits: How to run or jog in place to lose weight and belly fat- Watch video&nbsp | &nbspPhoto Credit:&nbspGetty Images

Key Highlights

  • Jogging in place can be a convenient and simple alternative to help you burn calories
  • It is an effective cardio workout that can help you lose weight and burn belly fat
  • This exercise is very simple and can be done anywhere and anytime at your convenience

New Delhi: Wondering whether running or jogging in place can help you burn those extra kilos and shed the pounds? Turns out, running or jogging in place is a quick and easy way to lose weight and get rid of that ugly belly fat. In fact, if you don’t have a treadmill or the weather is bad outside, jogging in place can be a convenient and simple alternative to help you burn calories. It is an effective cardio workout that makes your heart stronger and increases your lung capacity among many other benefits.

The best part is that you can do this exercise in any environment, at any time without any equipment, yet, offering you the same benefits that you would get from regular jogging. Perhaps, this exercise is so convenient that it can be implemented into your daily routine without much efforts. Jogging in place has been actually rated alongside other high-energy ‘bursts’ of activity such as jumping jacks and jumping rope by the University of Connecticut Health Center. So, jogging or running in place combined with a healthy eating plan may help you lose weight.

According to the State of Wisconsin Department of Health Services, if you weigh some155 pounds and do this exercise at an intensity that gets your heart pumping, you can burn up to 563 calories an hour with this exercise. This means, if you weight 130 pounds, you can burn about 472 calories per hour, which is quite impressive.

How to jog in place to boost your weight loss

Not only you will shed the pounds and trim down your waistline, but also yield tremendous health benefits from jogging in place – such as improving your aerobic fitness, reducing your risk of chronic disease, etc. It will also help you build muscles, including your quadriceps and hamstring muscles. This exercise is very simple and can be done anywhere and anytime at your convenience.


  • Just slip on your sneakers and stand straight with your feet shoulder-width apart, facing forward and opening up your chest.
  • Now, pull your knees up and slowly land on the balls of your feet – to get your pumping, try lifting your knees higher, ensuring that your thighs are parallel with the ground.
  • Repeat until the set is complete.


  • As with any other exercise, warm up your body before jogging or running in place to increase your heart rate gradually. Also, cool down the body after the workout.
  • Stretch your thigh, hamstring, hip and calf muscles.
  • As you begin this exercise, jog in place at a moderate pace for 2-3 minutes, then increase your speed for 90 seconds, and then walk in place for 30 seconds to cool down the body after the exercise.


You can also check out the following video to jog in place correctly and boost your fat loss.

Video credit: Shock That Body/YouTube

Make sure that you create a schedule for physical fitness and stick to it. As per the Physical Activity Guidelines for Americans, you should get at least 150 to 300 minutes of moderate cardio exercise per week to maintain your weight; or 75 to 150 minutes of vigorous exercise per week to lose weight. For optimal results, try combining jogging in place with other types of activities and a healthy diet.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Run in place exercise

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