There are still too many people who don't warm up correctly, OR AT ALL! Properly warming up gets the blood flowing in your muscles before you start running them. Warming up properly, increases your performance, and decreases your chance of injury. If you've ever pulled a hamstring, or other muscle before, you'll understand when I say that a minor injury can put you out of commission for a week easily.

Interval workouts are among the most effective exercises to boost your body's cardio capacity. Coaches from high school, college, and olympic team use these to condition their athletes and so should you.