Have you ever tried Running Intervals?

Interval training is a type of discontinuous physical training that involves a series of low- to high-intensity exercise workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery period involve activity of lower intensity.

Interval training can be described as short periods of work followed by rest. The main aim is to improve speed and cardiovascular fitness.

Interval training can refer to organization of any cardiovascular workout (e.g., cycling, running, rowing, etc), and is prominent in training routines for many sports. It is a technique particularly employed by runners, but athletes in many disciplines use this type of training.
(Wikipedias description)

When I first started running I preferred my run on a treadmill however in the last year I have found a love to run outside and in new places.  The winter is long here in Minnesota and I still need to get my cardio in. I have found I can get it done faster and more enjoyable running in intervals.

You can really select what works for you. How long you want to run in your burst and then how long you want to go in your lower intensity.

For example:
On the treadmill; Plan to Run for 1 min then walk for 30 sec.
                          or Run FAST for 30 sec then pace yourself in a run for 1 min
Then select how long you will do this for maybe start with 10 minutes and work your way up to 20 minutes.

When outdoors you can select a length meaning you will run 3 blocks and walk for 2 blocks. Doing this time will fly by!

Remember your burst is when you are pushing yourself out of your comfort zone.  This is when you will hit your goals and make more changes in your body.

Intervals are also great when you do not have a lot of time.  Completing 15 minutes of running Intervals you will burn more calories rather then running study state for 30 minutes.  You will also build your strength and work your way up to a longer fast run.  

Intervals overall offer many benefits! Next time you hit the pavement or the gym make a fun plan for your intervals and CHALLENGE yourself!