Super Trainer Running ShoesWHEN I FIRST started running long distances, I had one goal: go as fast as I could for as long as ...

Stand, holding a chair, wall, or other sturdy object with your right hand for balance. Hold a dumbbell in your left hand.

This simple workout, designed by a running coach and personal trainer, is the perfect way to start your running journey.

Jes Woods, a Nike Running coach who has helped athletes prepare for distances ranging from the 5K to ultramarathons, says that a good 5K program has a very specific focus. Ready to get training?

Credit: Getty Images If you hate running, the good news is it’s not the only way to burn calories and build muscle — HIIT training is a great alternative, especially if you’re short on time.