I run 3.0 miles 3 to 5 times every week, but I am not seeing a lot of results.  What else can I do?  Beth - San Francisco, CA

Brett Blumenthal - Fitness Expert

It is great that you are getting a run in 3 to 5 times a week, but, you probably won’t see as many results unless you start diversifying your fitness program.  Cardio is great for strengthening your heart and keeping you heart rate, blood pressure and circulation in check.  It is also great for burning calories, but it doesn’t necessarily work on building muscle, core strength and flexibility.  All, very important parts to a fitness regimen.

Start doing strength training exercises.  These come in a variety of formats and are instrumental in building muscle, which helps to increase your metabolism and strengthen your bones.  Further, it makes you stronger, which helps prevent injuries.  Second, you want to do core strengthening which helps solidify your abdominals, back and overall torso.  These muscles are instrumental in ensuring you have good posture and minimize the risk of back injuries and pain.  Lastly, start doing some flexibility training.  This can be as simple as stretching for five to ten minutes after each run and workout. 

If time is an issue, cut back to 3 times a week for your cardio and integrate 2 days a week of strength training.  You should start seeing some great results!

Relevant Topics:

• Strength Training
• Exercise Types
• Exercise Basics