Just like weight training, you need to vary your running to keep you body and your mind from becoming bored with the exercise. Try a wide variety of running techniques in your program. Here are a few examples of what you can do - but don't limit yourself to these!

• Stairs
• Hills
• Sprints
• Long distances from 2 to 8 miles
• Trails

Run 3-5 times a week. For each time you run in a week, develop a different exercise. For example, do sprints one day, a long distance run another day, and stairs the next. Choose what works best for your schedule and what will best help you succeed!

Get outside!

Depending on where you live, you might be limited to an indoor track during the winter. Exercising outside is far better than exercising indoors. The change of scenery while you run will make the exercise more interesting. Being outdoors will also foster a positive mental attitude about working out because you'll enjoy the fresh air and sunshine.

Use common sense when you run outdoors. Drink plenty of fluids, especially on warm days. Run in the early morning or evening, when it is cooler outside and the sun isn't beating down on you. Wear bright clothing if you run in the evening so motorists can see you. Make sure you adequately stretch before and after you run!