If you are just starting out with a new running training program, looking to lose weight and get in better shape, the key is consistency and also patience. Consistency because it takes time to build a base of cardio fitness and if you aren't putting in time on a consistent basis your body will never be able to adapt and improve. Should you run sporadically one day, skip a week, then go for a single run again before skipping another few weeks, each time you go out you will be left feeling sore and achy. This will not only make running much less enjoyable but you won't be able to increase muscle strength or your oxygen capacity to allow you to go further and faster.

So along with sticking to your regular running routine you also need to be patient because you will be sore for the beginning and improvements will come as long as you stick with it and wait it out. That being said you shouldn't' be too overzealous and eager to get fit all at once. This will set you up for injury and then you'll be left taking time off and then having to start over all again. Once you have been doing some consistent running in your target heart rate zone you can then begin implementing bouts of pick ups or strides into your regular runs.

A regular run, or easy run, is one in which you hold a conversational pace throughout; it should be about an effort level of 7 on a scale of 1 to 10. The goal of the easy run is to increase endurance and recovery if it is the day after a harder workout. To begin improving your fitness and get faster you have to train faster, but before you go out and do a bunch of intervals or harder workouts you can begin introducing bouts of increased pace into your easy runs.

For instance if you were going out for a 30 minute run you could incorporate say between four and six strides in which you would gradually work into a pace that is just below a maximum effort for anywhere between 20 and 45 seconds before gradually slowing back down back into your previous pace. You would then recover until your breathing isn't too labored and then you could do the next stride. The goal is to get your legs used to going faster and tapping into the fast-twitch muscle fibers. When you are doing each stride you want to focus on running smooth, keeping your upper body relaxed, and maintaining your form.

For the second week of your running training program you will be including a few pick ups or strides into your easy runs. You will allow yourself a warm-up of at least five minutes before the first stride and then adequate recovery time before the next. Make sure you end your run with a short cool-down as well. Should you not be at the point of running the entire time yet, then make your strides during the running portions and try to go faster than you would for the regular easier runs. Strides will get you on the path to a fitter you, and the faster pace will boost your metabolism and get you burning calories. But most importantly they will be setting the stage for more intense workouts in the future.