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Best Workout Routines to Try

If you've ever thought about trying one of these workout routines, we've got all the information you need -- from tips to the perfect gear -- to get started and become a pro.
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Time to Try ... Running a 5K

Natalie Dunbar, 52, never considered herself a serious runner. But nine years ago, in search of a challenge, the Pasadena-based writer signed up for a local half marathon. Since then she has completed 18 more, finished one full marathon and helped other women go the distance as a coach for Team in Training, a fundraising program of the Leukemia & Lymphoma Society. "Racing has made me much more accepting of my curvy body," says Dunbar. "Every time I get a medal, I know there isn't much I can't accomplish if I put my mind to it." Every day more women are hitting the road (or treadmill) to burn major calories, blow off stress, complete a race and just catch up with friends. Make this the year you join them.

Pick Your Path

Committing to train for a race is just the first exciting step. Put more fun in your run by making these three decisions.

Treadmill or outside? Whenever possible, choose the great outdoors, says Dunbar. "When you're on a treadmill, you start to depend on the belt moving you forward, rather than your own energy." If weather, darkness or safety concerns take your workout indoors, stay engaged by doing run/walk intervals and/or inclines every few minutes. Also, keep the incline set to at least 1% to mimic the variation in terrain and wind you'd get outside.

Solo or with a partner? Having someone to run with is more than just a good way to help pass the time. It's almost a guarantee that you're going to get out the door. That said, be sure to choose your partner wisely. "It can be frustrating to run with someone who is a lot faster—or a lot slower—than you, or who's just not dependable," says Kelly Flynn, a Boston-based coach for Team in Training.

Stretch before or after? Pre-workout, take a few minutes to do active or dynamic stretching like marching in place, kicking your feet forward or lifting your heels toward your butt for about 30 to 60 seconds each. Post-run, when muscles are warm, take a few minutes to do static stretching—the kind where you reach and hold for about 20 to 30 seconds. Focus on quads, hamstrings, hips and calves to improve flexibility and reduce your risk of injury.

Three Things Every Runner Needs

Running sneakers: They're your best bet against injury. Buy ones that address your footfall (some people turn their feet inward or outward as they stride) and prioritize function (like cushioning). Check out the lightweight Asics Gel-Synthesis (asicsamerica.com, $110), which has a removable inner bootie for conditioning workouts. It's like getting two sneakers in one.

Sports bra: Some women prefer compression bras (the stretchy kind that you slip on) while others like individual-cup designs (think wider straps and a lot more support). Try a few styles to find the one that best minimizes bounce. We're a fan of The Girls Best Friend Bra by Lucy (lucy.com, $59).

Digital watch: You don't need bells and whistles. A basic device helps if you're doing run/walk intervals or want to run for time rather than distance. Look for a model that has an interval function, which can signal when to speed up or slow down. We like the Timex Ironman 10-Lap, (timex.com, $43).

10 Weeks to Your First 5K!

We've got a plan that anyone can follow, created by Rob Stuart, a trainer and running coach with Sports Club/LA in Washington, D.C. He recommends using a combination of walk/run intervals to help you increase distance and speed in just 10 weeks.

For the first four weeks, walk 30 to 60 minutes three times a week at a brisk pace; focus on breathing through your belly. For the last six weeks, alternate the three interval workouts below.

Note: Beginner—Concentrate on brisk walking or a light jog during the speed intervals. Advanced—Do an easy jog or fast run during the intervals. For the last two weeks, take your intervals to a run.

Workout 1

Workout 2

Workout 3

Warm-up: Walk 10 minutes

Warm-up: Walk 10 minutes

Warm-up: Walk 10 minutes

Intervals: Increase speed slightly for 2 minutes, then return to a comfortable pace for 2 minutes. Repeat 10 times, going a little faster with each interval.

Intervals: Increase speed slightly for 5 minutes, then return to a comfortable pace for 3 minutes. Repeat 4 times.

Intervals: Jog or run hard for 30 seconds; walk for one minute. Repeat 10 times.

WIN IT! One lucky reader will get a year's subscription to Netflix and an Apple TV box so she can stream her favorite shows while working out or stretching at home. Go to familycircle.com/Netflix to enter! For entry details, click here.

Originally published in the January 2014 issue of Family Circle magazine.

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