Running Tips: 4 Ways to Burn More Calories
Get more mileage from your exercise
Jogging is the most common way to exercise—it’s free, it’s easy and it has an outdoors factor that can be more engaging than working out in an enclosed gym. If you want to do it right, however, there’s more to it than just putting one foot ahead of the other. These 4 tips will show you how the pros make their runs more efficient.
Crank Up The Speed
When someone goes for a jog, they settle into a speed that is somewhere just above their walking pace but well below their sprinting speed. The problem here is that your body naturally flows into the fastest it can still be comfortable in and if it’s comfortable, then it’s not learning how to increase its stamina threshold. If you really want to shake off those pounds, try to find your comfortable speed then go a little bit faster than that. As your body adapts, you’ll find that the end of a month you can maintain a higher speed with much less effort.
Run The Extra Mile
As the previous tip demonstrated, the body adapts quickly to exercise. To keep your routine effective, you have to constantly push past what you can do. This goes for distance as well as speed. Most people will jog for either a certain time limit every day, but will end sessions early if they’ve hit their regular number of laps. Instead, run up to the very last minute of the time you set aside for jogging and then compare the distance to how far you went the last time you jogged. The goal will always be to beat your previous day’s distance, even if it’s only by a few meters at a time. On top of that, don’t run for shorter than an hour—fat burning doesn’t begin until you’ve run for at least 45 minutes.
Head For The Hills
Sometimes the road just won’t cut it anymore. To set the difficulty of your run higher—and therefore set the rewards higher—try running on an inclined road, like up a hill. The added effect of gravity pulling back on your forward movement is like natural resistance training for your legs. This can make your workout almost twice as effective compared to covering the same distance but on even ground. If you want to emulate the pros further, also try running on sand and running in water.
Run With Your Tank Half-Full
There’s still some debate regarding whether or not you should eat before or after exercising. On the one hand, the extra energy you get from eating beforehand is useful for fueling a high-intensity workout. On the other hand, eating afterwards while your metabolism has been boosted by the activity could help your body burn what calories you gain more effectively. Our recommendation is to go somewhere in the middle and eat half your meal beforehand to give you some fuel, then the other half after you run. This way, you’re not eating too much after your run that invalidates it. But don’t forget: whatever you do eat, make sure it’s nutrient-heavy and not junk food.