The Busy Runner's Guide to Losing Weight

Stairs, Sky, Blue, Line, Architecture, Shadow, Pedestrian, Infrastructure, Running, Symmetry,

Getty Images

Running to lose weight but don’t have the time to spend hours pounding the pavements or on the gym treadmill? Fear not, shedding pounds doesn't necessarily require endless hours jogging. The following workouts are all efficient ways to boost your metabolism and build calorie-consuming muscle.

What everyone's reading

Because they require you to run at the edge of your comfort zone, they also quickly put your body into fat-burning mode, says Kimberly Shah, an online running coach in Chicago.

How to lose weight through exercise

To avoid injury, says Shah, newcomers should firstly build a base level of fitness before attempting the hill and interval workouts. Begin with a 20-minute run and gradually build up to 40-minutes, then start this plan.

Meet the man making running more inclusive

You've got 20 minutes

Is running good for weight loss

The strength required to run on inclines builds calorie-hungry muscle as much as hitting the weights does.

Here's how:

Run at one minute slower than 10K pace up a quarter-mile-long hill run halfway up the hill then back down at this pace. Repeat twice. Run to the top and down three times. Warm up for six minutes and cool down for four minutes.

You've got 30 minutes

A runners guide to cycling for weight loss

Consume during: Water if necessary.

Here's how:

Sprint for 20-seconds, then jog for 10-seconds. Repeat four to eight times. Walk for one minute. Repeat the sprint/jog/walk sequence two to four times. Warm up for six minutes with two lots of 30-second pick-ups. Cool down for four minutes.

You’ve got 45 minutes

Runners World, Part of the Hearst UK Wellbeing Network

You’ll be working at the high end of your fat-burning zone, an effort where you can only talk in short phrases.

Here's how:

Gradually build speed to 30-seconds slower than 5K pace. Run for 25-minutes at this tempo pace. Warm up for 10-minutes, incorporating three lots of 30-second pick-ups, and cool down with a 10-minute jog.

You've got an hour (or more)

What to eat and drink before and after your run

The longer you're on your feet, the more calories you'll burn. Plus, long runs improve base fitness so you'll reap more from high-intensity workouts, says Shah.

Here's how:

Run at conversational pace. Keep an easy pace for 40 minutes. Warm up 15 minutes. Cool down for five.

lsquo;Running has changed the way I feel about myself

Meal, Brunch, Yellow, Lunch, Restaurant, Room, Food, Table, Eating, À la carte food,

Getty Images

Many runners think that they can eat whatever they want post-run," says Leslie Bonci, director of sports medicine nutrition at the Centre for Sports Medicine at the University of Pittsburgh Medical Centre. Unfortunately, this is not the case.

The goal is to balance the energy you need to run well without sabotaging your hard work. Here's all you really need:

Best Garmin deals:

Youve got 30 minutes

Consume during: Water (if necessary)

Consume post-run: Water

A runners guide to cycling for weight loss:

Youve got 30 minutes or 300ml reduced-sugar sports drink

Consume during: Water (if necessary)

Consume post-run: Water or 230ml reduced-sugar sports drink

What to eat and drink before and after your run:

Youve got 30 minutes or 300ml reduced-sugar sports drink

Consume during: Water (if necessary)