How to Use Running for Weight Loss
Start With Walking Or Walk/Runs
Compared to running, walking is less stressful on the bones, muscles and joints of the lower extremities, yet it’s stressful enough to stimulate adaptations that make these areas stronger and more resilient. This makes walking a great tool to prepare your body for running.
Your early workouts may consist entirely of walking or a mix of walking and running, depending on how ready your body is for running. As the weeks pass, tip the balance further and further toward running until you are comfortable doing straight runs.
Intervals At Your 5K Race Pace
In these intervals, the work and recovery periods are equal. You should run at the average pace of your 5k personal best. If you don’t know this, you can adjust the intensity according to your heart rate. Calculate the maximum heart rate for your age group (220 minus your age) and take 90-95% of that value.
The work phase lasts 4 minutes. You should run at the average pace of your 5k personal best. This is followed by a recovery phase consisting of 4 minutes of slow jogging. Repeat the cycle 4 times, or in other words, run for a total of 32 minutes, 16 minutes of it at a fast pace.
High-Intensity Running Continues to Burn Calories After Exercise
Doing any exercise regularly will help you lose weight, but only a few types of exercise will continue to burn calories even after you finish working out.
High-intensity types of running like hill repeats and interval runs can continue to burn calories up to 48 hours after you work out.
These exercises use many muscles and need more energy afterward to recover. This is often labeled the "afterburn effect" among the fitness community.
Several studies have found that the "afterburn effect" could help you burn significantly more calories over time .
In one study, 10 men cycled for 45 minutes at an intense pace to calculate how many calories they burned after the workout and for how long.
The average participant burned 519 calories during their workout and an extra 190 calories over the 14 hours following the workout.
Although the above example uses cycling as an example, the "afterburn effect" applies to high-intensity running, too. Cycling is simply a convenient way to measure calories burned in a controlled laboratory study.
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