If you are trying to lose weight chances are you go on a daily run. However, the regular run isn’t as effective for losing weight as you might think. Don’t go hanging up your running sneakers yet though, there are a few excellent ways to change up the run so it becomes a much faster fat burner.
Why is the regular run not effective?
It’s not that running at a normal pace doesn’t have good weight loss results it is just that it is possible to make those results a whole lot better! If a person goes for a 30 minute run everyday there is little chance they are going to be unhealthy and overweight. However, if you want to get your body to a point where you are a lean, mean fighting meachine with a nice visible six pack then you need to step your running up a notch.
The main reason regular running is limited in its effectiveness is because you get used to that heart rate range. If you jog at the same pace everyday your body becomes adapted to it and doesn’t get pushed. If you add some sprints in there though, you can increase your heart rate during the run as well as boosting your metabolism for the rest of the day. This means less calories absorbed as fat and more fat burning the next day. All good.
How can we make the run more weight loss friendly?
Here are some of my favorite methods for making the regular run more effective for burning fat:
1. Go longer
If you do the same track everyday for more than about two weeks you are going to stagnate. You need to keep pushing your limits so that your body is forced to adapt to the changes. This is the only way to make progress. So, if you don’t want to get into the more hardcore methods of boosting a run then try increasing the distance you go each session. It is a sure fire way to progress.
2. Wind sprint
The wind sprint is one of the most effective ways to turn yourself into a near professional athlete! All you do is start out with your normal run and when you feel you are warmed up enough break out into a sprint. Pick an object in the distance like a letterbox or a tree and aim to sprint til you reach that point. When you get there don’t stop but return to your normal jogging pace. Repeat this for your whole run or as long as you can remain standing!
3. Hills
The hill sprint is a brutal way to burn off fat. Many ancient warriors are said to have trained for battle by running up steep hills clad in their heavy armor. It is a very painful form of exercise but you will see results almost right away.
When you work the legs as hard as they get worked in the hill sprint you are bound to make not only weight loss but also muscle gain process. The intensity causes massive amounts of testoserone to be released into the body and this works wonders for the anerobic growth of muscles. Hill sprints really are almost a whole workout in themselves.
4. Run in a group
If you go running with a mate or a group of mates chances are a little bit of competition will sneak in and there is nothing like friendly competition to get a bit of ‘I’m faster than you’ race happening. Running with others is excellent because you get to see where they are at with their progress. I always tell my clients and friends that it is a good idea to run or exercise with someone who is better and fitter than you are. This causes you to try and catch up to them and by doing so you make progress faster than you ever would by yourself.
Running with a friend is also a great way to make a friendship more healthy. Usually we meet up for coffee or Chinese food but running together is much more creative and sustainable. You will also be surprised how many new locations around your city your friend takes you to that you never knew existed.
Conclusion
Running is one of the oldest methods of attaining new levels of fitness and fat loss. It is healthy, easy to do and requires little effort or experience. Jazz it up in any way you find suits you. The most important thing is to make sure you push yourself a little bit more each session.
April 15th, 2007 at 12:50 am
I run everyday and try to jazz it up with new terrain. Love this post. Keep up the good work.
December 23rd, 2007 at 10:43 pm
Jim -
I am the same man, I love to get into some new terrain. Running by a creek or lake is my favorite.
RT