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P.L.O.W.—Walking and Running

When you decide to add running to your cardio routine, I think the best method is to mix walking with running and methodically cut down the walking time while increasing the running time. Eventually you will be just running and because you have taken the time to build up your overall stamina you will be ready.

Here's a play list to guide your walking / running workout. If the song has the word "walk" in the title, just walk and if the song title contains the word "run" - pick up the pace and run or jog. Think of this workout as a musical version of the game Simon Says. This mix also works wonders for straight up running. No matter your poison medicine, this music mix will get you moving!

"Walk this Way" - Run DMC, 5:10
"Running with the Devil" - Van Halen, 3:36
"Walk Away" - Franz Ferdinand, 3:37
"100 Miles and Runnin' " - NWA, 4:32
"Walk Away" - Kelly Clarkson, 3:08
"Run It" - Chris Brown, 3:49
"I Walk the Line" - Johnny Cash, 2:42
"Born to Run" - Bruce Springsteen, 4:29
"Walk It Out" - Unk, 2:59
"Running on Sunshine" - Jesus Jackson, 4:54
"Take a Walk on the Wild Side" - Lou Reed, 4:10

Total P.L.O.W. = 43:10

Join The Conversation
taranamahbuba taranamahbuba 5 years
not too good for me
hardcorecupcakex hardcorecupcakex 8 years
I don't really like any of the songs
gagal63 gagal63 8 years
Hey Girls: Try out Billy Currington new CD. " Little Bit Of Everything" & 1st album " Billy Currington " I've gotten up to 3.25 miles on treadmill @ 3.0 incline & 3.0 speed. His music is awesome for my workouts. & not too bad on the eyes & Talk about Heart & Soul. Let me know what ya think. LOL CLB
gagal63 gagal63 8 years
Hey Girls: Try out Billy Currington new CD. "A Little Bit Of Everything" I've gotten up to 3.25 miles on treadmill @ 3.0 incline & 3.0 speed. His music is awesome for my workouts. & not too bad on the eyes & Talk about Heart & Soul. Let me know what ya think. LOL CLB
wundalucy wundalucy 9 years
And Walk Like An Egypian by the Bangles as well! Am about to try out this list today :)
Deidre Deidre 10 years
Saw this post yesterday, and tried the playlist out today. As someone who hates running, this was actually really effective! I even went for 10 songs :) Might have to keep a rotation of some other songs: "Running with Scissors" - Ben Lee, "Walk Like Jayne Mansfield" - 5678s
veronicaraye veronicaraye 10 years
she has a hot bod.
dammitjamie dammitjamie 10 years
I hate to seem out of the loop and old, but what exactly is "P.L.O.W." an acronym for??
mizlynz mizlynz 10 years
I love these playlists!
kiwitwist kiwitwist 10 years
This is a great list!!
cosmogirl cosmogirl 10 years
Thank-you so much! So simple. A full 40 min cardio workout while listening to 11 songs. Thanx fitsugar.
ccsugar ccsugar 10 years
Yay I have Born To Run on my running playlist :)
muchacha muchacha 10 years
nice, love it :)
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