A blog by runners. For runners.

Running for weight loss

running-for-weight-lossRunning is a great way to shed unwanted pounds — just check out these amazing success stories! And if you’re looking to lose weight, here are some tips to get the most out of your running:

Add intervals
Interval training is one of the most efficient exercises for weight loss since your body continues to burn calories at an accelerated rate even after you’re finished. And you don’t need to be clocking in at super speeds for it to work. You’ll see results simply by adding a few short spurts of slightly-faster running to your easy runs or walks. Bonus: intervals also help make you a faster runner.

  • Beginners: Add 1 minute of fast running (about a 7 or 8 on your exertion level) for every 5 minutes of easy jogging (3 to 4). Start at a reasonable pace in which you can say one to two word sentences.
  • Intermediate: Add faster pace running by at least 2 mph or 3.2 km/hr for 2 minutes followed by slower paced running for 2 minutes.
  • Advanced: Perform 800m repeats for 6 cycles at a 5K followed by 400m jogging or walking.

Increase your distance
For every mile you run, regardless of pace, you burn about 100 calories. So by increasing your distance, you’re increasing your calorie burn. And you don’t need to run the extra mile or two — walking briskly will do the trick. Just remember: to prevent injury, you should only increase your total weekly mileage by 10 percent each week.

  • Beginners: Add one mile to one run per week. You can choose to walk or run.
  • Intermediate: Add 1.5 mile running at a slightly slower pace to one run per week.
  • Advanced: Add 1 mile to two runs per week at the same pace you run those workouts.

Mix in strength training
Building muscle will help your body burn more calories at rest. Therefore, you can enhance your calorie burn by running at a faster pace followed by strength moves performed with or without weights. Not only will you burn more calories but you will also help to tone your body.

  • Beginners: Run/walk for 10 minutes. Perform circuits of squats, push ups, forearm planks, bicep curls, and triceps dips until fatigue. Repeat two more times. (run/walk then circuits.)
  • Intermediate: Run at tempo speed for 10 minutes. Perform dead lifts, burpees, forearm planks, plank with one arm row until fatigue.  Repeat two more times (run then circuits.)
  • Advanced: Sprint for 15 minutes on incline or elevated road surface. Perform squat jumps, side lunges with arm extension, forearm plank walks, and box jumps until fatigue. Repeat two more times (sprint then circuits.)

As always, before starting an exercise or diet program make sure to contact your physician.

Written by Danielle Bressoud.

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