Running is an aerobic exercise, therefore, it’s extremely effective for weight loss by default (Obesity). And Harvard Medical School states that this particular sport offers many other health benefits. Therefore, there is no doubt that you should have running in your fitness program. But to make it truly efficient for burning off some fat, you need to run the right way. This means pacing yourself for maximum burn, choosing challenging terrain, and switching to a weight loss diet.
How to Burn More Fat on Your Runs
1. Choose a terrain that will push you
Hills are the best terrain for running if you want to burn more calories. You should boost your results by about 10% for every degree of incline, so runs in the hills are best when you only have a little time to exercise. Any advanced treadmill today has the feature of changing incline, so you will be able to get a good workout even indoors.
However, you should be doubly careful when running over hills. This terrain is treacherous and a fall can cause some serious damage. You also should speed up when climbing, but try to deliberately slow on your way down to make the descent more controlled.
2. Get energy from food
The fat-burning efficiency of your runs depends not only on the exercise itself. Weight loss is always more about diet, so you need to make sure you eat the right way if you want to lose more calories.
First of all, you need to maintain a healthy low-calorie diet by default. This way the calories you burn during the run will actually reshape your body. Otherwise, you will simply gain all the weight right back. To achieve maximum change, you will need to use a fast weight loss meal plan. And make sure to schedule your run about an hour after a meal. This way, you’ll have energy and will give your metabolism a boost. In addition, eat a high-protein low-calorie snack after the run to replenish your energy stores.
3. Vary the intensity
High-intensity interval training is most effective for weight loss. You can boost the fat-burning effect of your run by applying the same principles. The length and frequency of the intervals can and should vary to keep your workouts more diverse.
If you are only starting, push yourself to maximum speed for about 30 seconds every 3 minutes. Consider how your body responds to these bursts and make changes based on this.
Remember, the most important rule of running for weight loss is to push yourself. You need to increase the intensity to get results. Otherwise, you will hit a plateau and your workouts will have little effect.
4. Run for more than 30 minutes
It’s true that even a short run is good for you and will burn some calories. However, to achieve significant weight loss you need to get a good workout, and duration is key when it comes to runs. You can start slow while your body adjusts, but you should work toward running at least an hour a day.
If you only have 30 minutes, increase the incline and intensity to get better results.
But remember not to push yourself too hard to avoid injury.