Try a 3-mile run with the first one and a half miles at an easy pace, followed by a half mile at a tempo pace, and finish ...

Begin with a 10- to 15-minute warmup jog. Complete 6-8 sprints (3-4 x 45 seconds and 3-4 x 30 seconds) up an incline–the steeper, the more difficult. Lightly jog or briskly walk down the hill, ...

Here’s how the game works, what specific health benefits are provided and how to reduce your risk of injury while playing.