As you continue to run as part of your fitness routine, are you looking for ways to burn more calories while running? Let’s face it, if you are running the same pace and not elevating your heart rate enough, you will not burn as many calories than you would with surges. So how can you bump it up a notch without overdoing it? As a certified trainer and weight loss specialist, I have helped countless people to lose weight through running and now I am here to help you! Here are the ways to burn more calories while running:
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1. Interval Training
Interval training is and continues to be one of the ultimate ways to burn more calories while running. To perform interval training, run for your maximum effort for 3 minutes, then run easy, repeat several times until you reach 45 minutes to an hour. This is a great way to break an immediate sweat and burn more calories!
2. Tempo Runs
A tempo run is a great way to elevate your heart rate, push yourself to 75-85% maximum effort and feel the burn in your leg muscles and lungs. To increase your caloric expenditure when you run and even after your workout, run for 45 minutes to one hour pushing to three quarters of your maximum effort. How can you judge this? If you can talk, you are not pushing hard enough. Your breathing should be labored.
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3. Maximum Effort
Head to the local track and push yourself for mile repeats. Ready, set, go and give it all you got by sprinting for a mile. Then rest for two minutes with a light jog and repeat. Your goal should be to do 3-4 mile repeats. The result? You will burn more calories for several hours after your workout!
4. Long Slow Distance
To burn more calories and feel great after completing a new accomplishment, do a long, slow distance run today. If you currently run six miles, increase your distance by just two or three miles. This extra distance will help you to burn more calories and help you to reach your weight loss goal. A long slow distance run should be performed just one day a week to avoid over-training.
5. Double Run
To increase your metabolism throughout the day and burn more calories as a result, add a double run into your training each week. To perform a double run, run several miles in the morning to get your metabolic rate going and then add an extra run into your training in the evening. This is a great way to boost your metabolism and burn more calories.
6. Burpee Run
A great way to burn more calories is to add burpees into your fitness regime. Every mile, drop down and perform 15 burpees. Continue for three to four sets as a great way to boost your metabolism and burn more calories.
7. Racing Event
To increase your caloric expenditure without even realizing it, participate in a racing event. Running races is a lot of fun because you meet new people and get a great workout, all while raising money for a charity, so look for a local race today.
Now that you are aware of some ways to increase the calories that you burn while running, what are you waiting for? Get going! And tell me, what are the ways you burn more calories while running?
Comments
Maria: Exercising between 75%-85%, means you are doing anaerobic activity thats means that there's not enough oxygen in the cells and you don't burn calories, you have to do aerobic activity, between 65%-75%.
Ceci91: ah? im lost?
Arundhati: We'll we can try at least I think it's gonna be fun
Ana: To me, this article is a bit excessive. I would just do interval training like go a normal to fast pace for about a minute and then sprint as fas as possible for a 1 min & 1/2. Or w/e interval training you feel works beat for you. That thing about running in the morning and then later, hell no! Ouch on my knees!
priyaa: double run? seriously how many times a day do you think I run..haha
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