Running is the ultimate go-anywhere cardio workout. You don’t need a gym membership or expensive equipment. All you need is a good pair of shoes, an open trail or sidewalk and of course to put one foot in front of the other. Here are some ways to make sure running stays part of your routine.

1. The Social Run: Knock out two birds with one stone. Grab a friend and catch up while fitting in exercise. You could even join a running club or form your own. During these kinds of run, time and distance shouldn’t be a huge concern. Plus, when working out with a friend you may find that motivation increases.

2. Tempo Run: Time to turn up the pace. This type of training can help you push past your comfort zone to improve your times and overall fitness. Consider buying a heart rate monitor to help you keep track of your pace.

3. The Long Run: Long-distance runs are especially important to help you build an aerobic case. You can also find that they will help blow off steam and clear your mind. During long runs make sure you have a rocking play list, focus on improvement and go a little longer or faster than you did before.