Running

If you run a 9.5-minute mile, check out this R & B- and rock-filled playlist for your next 5K. It's full of upbeat, motivating tunes to help you keep your pace with a smile. Subscribe to the Spotify playlist, then keep reading for the full list of songs.

Trying to get rid of a stubborn tummy pooch? Interval training is proven to blast belly fat. Here's a 45-minute interval workout you can do on the treadmill (set the incline to one to prevent shin splints) or head outdoors and use one of these running apps on your iPhone to keep track of your speed. Or you can use the RPE column on the right to determine how fast you should be going. You'll end up burning 303 calories while toning your tush and thighs. If this workout is a cinch or way too difficult, then adjust the speed to fit your level. See the workout after the break.

Who needs a treadmill? With clear skies and long days on the horizon for the next few months, it's time to move your run outside. Stay safe, comfortable, and cool with these Summer must-dos for runners.

1. Go early or late: With temperatures rising, a midday run may not be in the cards. Don't let another too-hot day convince you to skip a workout; work around oppressive temps by going at sunrise or sunset. If the idea of waking up early to run isn't exciting to you and you'd rather relax after work than go for a run, read our tips on how to become a morning runner.
2. Hydrate: The warm weather means you'll need more water than you've been used to in cooler seasons, so make sure you drink enough throughout your day in order to stay hydrated. It'll help ensure you don't cramp or feel tired during your run, and will give you more energy as well.
3. Wear sweat-wicking clothes: Now is not the time to wear that old concert T-shirt; performance wear made specifically with material to keep you comfy on your long run should be your priority. Look for clothes made with strategic mesh panels and breathable and sweat-wicking fabrics to keep you cool and dry while you run; your post-workout self will thank you. You don't have to spend a lot for performance gear; here are five places with cute, affordable fitness clothes.
4. Protect yourself: A daily jog in the sun exposes you to dangerous rays, so protecting yourself from harmful UVs should be a top priority. Check out our tips on how to choose the right sunscreen, and invest in a hat and workout sunglasses to make sure you protect your eyes and face from damaging rays.
5. Cooldown: Always an essential part of any workout, the cooldown becomes even more so after a sweaty workout. Make the end of your workout a gradual slow down, followed by stretching, to slow your heart rate safely and prevent you from overheating.

Have you been running for a while and the scale has stopped budging? What your body needs is a little shock to the system. In order to keep your metabolism from slowing down, constantly challenging your muscles is a must. You can keep running, just beef up the intensity and mix it up with hills and sprinting intervals. Here's a 40-minute treadmill workout you can follow along with to start seeing some results. Every minute you do something new, either changing the pace or the incline, and since there's so much variation involved in this workout, your body won't even know what hit it — in a good way, of course!

Continue reading to see this over 400-calorie burning treadmill workout.

If you've ever wondered if elite marathoner and Olympian Kara Goucher enjoys listening to music when she runs, she does! Kara has put together a pop-filled playlist for the Rock 'n' Roll Marathon Series full of upbeat tunes to keep you going and feeling like a champ. Subscribe to the Spotify playlist, then keep reading for Kara's running playlist.

Is lacing up your running shoes and hitting the pavement getting dull? If you're bored of your regular running routine, you're more likely to skip a run altogether or go into it with low expectations. Besides battling boredom, when muscles are constantly doing the same thing, it's easy for the body to hit a weight-loss or fitness plateau. It's time to get out of that running rut! Here are some simple ways to mix things up.

• Get out the map: If you're used to running on a treadmill, head outside and run in your neighborhood, at a local park, or in the woods. New scenery is sure to ignite your passion. If you always run outside, find a new route or run your regular route backwards for a different perspective.
• Vary the speed and intensity: It's easy to run at the same pace, but you'll get bored after the first five minutes and won't be able to stop thinking, "Can I be done already?!" Keep your mind and your muscles engaged by switching up the pace, incline, running surface, and your steps every few minutes. Sprint up stairs, zigzag down hills, or throw in some push-up walks. Using your muscles differently will not only keep you on your toes, it'll work your muscles differently which makes you a stronger, faster runner.
• Change your schedule: If you always run at lunchtime on Mondays, Wednesdays, and Fridays, you'll start dreading it as soon as the clock inches toward noon. Change things up by running at different times during the week; you may discover that you actually prefer running at 5 a.m. rather than 5 p.m.
• Treat yourself: Shopping for a brand-new pair of running shoes or a nifty new sports bra is a great motivator — you'll be so excited to try it out, you'll practically skip out the door; or buy a riveting audiobook or some pumped-up tunes to offer a little distraction during your run. Get started with any of our running playlists.
• Sign up for a race: This doesn't have to be a marathon by any means, but even signing up for a 5K will inspire you to get out the door and keep up with your training runs. Plus running the actual race with all the excitement of the cheering crowds, the healthy bit of competition, seeing fellow runners doing what they love, and the pride you'll feel once you cross the finish line can also help avoid a rut.
• Don't go alone: Sometimes all you need to re-spark your love of running is to head out with another runner. Chatting during your workout will make it seem less like work, and instead of checking your watch every few minutes, the time will just fly by. Your running buddy can also show you their favorite route so you'll have a new one to weekly routine.
• Take a break: If it's not fun, why do it? Dreading every run won't make it any easier, so maybe it's time to hang up the running shoes for a bit. Try a new type of cardio like biking or swimming, immerse yourself in yoga classes, or join a CrossFit studio. Aside from working different muscles in new ways, doing other workouts besides running will make you crave it, and a little reverse psychology might be just the thing to get you out of that rut.

If you run an 11.5-minute mile, let this playlist serve as the soundtrack for your next race. Full of rock-heavy tunes, each song on this playlist has the perfect BPM (beats per minute) to help you keep pace and hit your goals. Subscribe to the Spotify playlist, then keep reading for the full list of songs.

Crunches not getting you the six-pack you want? You need heart-pumping cardio to burn calories and diminish your overall body fat, but more specifically, you need to do interval training, which is proven to target the fat around your belly. Here's a simple workout that alternates between pushing yourself to the max with one-minute sprinting intervals and recovering with two-minute walking intervals. Aside from trimming down that tummy, sprinting will also increase your endurance and speed, as well as tone your booty and legs.

This workout is designed for running on a flat surface with no incline, so you can do it on a treadmill, track, or the open road. Keep reading to see this simple yet challenging workout.