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.
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.
Is running good for burning calories
You've got 20 minutes
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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
The busy runners guide to losing weight
Related: 8 common mistakes that can stop weight loss.
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
Consume pre-run: 150kcal energy bar, 300ml sports drink or a piece of fruit
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)
The busy runners guide to losing weight
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.
Health & Injuries
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.
Related: 7 common post-run eating mistakes
The goal is to balance the energy you need to run well without sabotaging your hard work. Here's all you really need:
How to lose weight through exercise:
A runners guide to cycling for weight loss
Consume during: Water (if necessary)
Consume post-run: Water
Running for weight loss vs optimal performance:
A runners guide to cycling for weight loss or 300ml reduced-sugar sports drink
Consume during: Water (if necessary)
Consume post-run: Water or 230ml reduced-sugar sports drink
A runners guide to cycling for weight loss or 300ml reduced-sugar sports drink:
You should: run hill repeats
Consume during: Water (if necessary)
Consume post-run: 300ml reduced-fat chocolate milk, or 170ml yoghurt with 15g high-fibre cereal
Youve got 20 minutes:
Running can prevent long term fat gain
Consume during: Gel or 230ml sports drink (if necessary)
Consume post-run: Half a bagel with one tablespoon of peanut butter
