Running sprints can help you increase speed and lose weight, while long-distance running is best for race training and building endurance.

Face a sturdy box, aerobic step, or weight bench. Stand with feet about hip-width apart. Send hips down and back into a squat ...

Place a looped band around feet. With core engaged, send hips back into a shallow hinge position, shoulders down and back, ...

Running and walking can both improve your overall fitness. Deciding between the two comes down to your personal health goals.