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If you want to make your workouts more challenging you should add running to your routine. Running can be a great hobby that not only is extremely challenging but overall very effective for burning fat. The nice thing about running is that it is very effective in short durations. You do not need to run for a very long time if you don''t want too.

Running used with weight training can add another dimension to your fat burning efforts. Also, you''ll be in much better shape as you keep doing it. While weight lifting is optimal for building strength and shaping muscles, running helps you keep you as lean as possible.

You should check with your doctor first to discuss adding jogging to your routine. If you like to add running to your work out but you''re not sure how to get started, keep these tips in mind.

First and foremost you need the right attire and environment to start jogging. I would recommend that you find the right running shoes. You should look into brands such as Brooks or New Balance.

It may be best to go to a store that specializes in running shoes and you should get properly measured. Having the right shoe with the proper fit will provide the right foundation for your running regimen by limiting pain in your feet.

The next thing you should remember is to start off simple and slow. If you are weigh a lot or you haven''t ran in a long time, you do not want to put yourself in a situation that will hinder your efforts. It''s best to start off walking and then run for short bouts of time. This is called interval training.

Interval training is the best way to build up endurance for running. It provides workouts that allow you to challenge yourself on a frequent basis and at the same time allows your body to recuperate.

For example, a good way to start is to set the duration of your running workout for 20 minutes. Set your intervals for 2 minutes walking followed by 1 minute of jogging. Use this as a baseline. For example if you get too tired or feel too much pain, increase to 3 minutes walking with one minute or less jogging.

The goal is to build the endurance, not hurt yourself and try to push yourself to get a little bit better each time.

2 Lexington pools offer healthier food

Kentucky Derby High School Horses John Clay's Blog John Clay's Columns Kentucky Speedway Louisville Cardinals Mark Story UK SportsBaseball Basketball Men Basketball Women ExCats former Wildcats Football Game Archive John Clay's Blog John Clay's Columns Mark Story Next Cats: Recruiting Recruiting UK Photos UK Videos More UK Sports EntertainmentBar Guide Books Comics Games Contests Entertainment Videos Events Calendar Fashion Food Gaming Home Garden Living Movies Music Restaurants Rich Copley's Blog Snapped Party Pics Stage Dance TV DVDs Visual Arts OpinionEditorials Joel Pett Larry Dale Keeling Larry Webster Letters to the Editor OpEd Submit a Letter ObituariesObituary Stories Today's Obituaries Local DealsGrocery Coupons Local Coupons Local Ads Special Sections Store CircularsThe concession stands at Lexington's two aquatic centers Southland and Woodland just got more nutritious.Along with hot dogs, fries and soft drinks, choices include a grilled chicken sandwich, apples, bananas, and fresh strawberries and yogurt.The menu change which is new this summer is part of a joint effort by Parks and Recreation and the Tweens Nutrition and Fitness Coalition.The new healthier menu is called Better Bites and is getting top billing at the pool concession stands."Concession stands are like pantries for kids in the summer. What they are stocked with is what they'll eat," said Anita Courtney, chairwoman of the Tweens Nutrition and Fitness Coalition in Lexington.The goal of the coalition, which was organized in 2003, is to make healthful food and activity popular and accessible for tweens children 9 to 13 years old.Kentucky has the thirdhighest rate of obesity in the country, she said, and she's "just thrilled" with the new menu.Parents who were at the Woodland pool Friday said they are pleased, too.Alegra Feldman ordered a chicken salad sandwich and bottled water for her two sons, Solly Corkran, 3, and Clint Corkran, 5."