Running Routines


Marjorie Amaral, Editor

Running is a great if not one of the best ways to get fit and feel better. Starting a new running routine doesn’t have to be hard, really all it takes is a lot of willingness to move a lot at your own pace.

Everyone has probably heard the saying, “Exercise is medicine.” Well, it’s the truth. Scientific research proves that if you work out about 150 minutes per week, which is about 30 minutes, five times per week, especially running- has health benefits that extend beyond any pill a doctor could prescribe.

Mr. Naranjo the technology coordinator, usually runs between 20-30 miles a week. But he is an athlete after all. Here is his running routine:

“I set out my clothes the night before. Wake up early and have a glass of water, usually followed by a small cup of coffee. I get dressed and drive to my running location, a quick stretch and off I go. When I get home, I make sure to eat some protein to help with recovery and use a foam roller on my legs to accelerate recovery and stay flexible. I also have a message gun I use a few times a week.”

A method Mr.Naranjo was using with the FIU corporate run team before the pandemic was to run by time and not by miles. If you’re a beginner he suggests , “A simple 30 min run or run/walk depending on level of fitness.”

Valentina Dal Bosco, junior who is in the track team has some tips for beginners.

“I would say run about 1 mile that way you can built up the intensity and you’ll get used to it, and what you can do to stay less tired is have a good meal like protein and in my case I don’t eat before I go run and to stay hydrated and not go when the UV index is really strong because when is too hot your body heats up and gets tired faster.”

Junior, Martina Gutierrez is a beginner she only started running a month ago. “I started running when quarantine started and I would run a mile maximum and now I can run 3 but I definitely think that you should take breaks while running. Breathe in through your nose and breathe out through your mouth I think that really helps you stay less tired.”

Mr. Naranjo thinks running is helping him through this time as it’s a constant. “I am able to get out and sweat a little, see the world so to speak as when I get back home I stay here for obvious reasons. I would suggest everyone exercise during this time, wether its running, walking, yoga, weight training, really anything. Exercising helps to clear the mind and help with the stress we are all going through.”

The whole world is going through a tough time at this moment, maybe all you need to clear your heard a little is to go out for a jog!