The 3 Best Running Workouts for Losing Weight Slow, easy runs are good for speeding up your metabolism, but they don’t really work to burn fat. Calories are burned more efficiently during intense workouts that result in a high training stimulus. Additionally, after a workout, your muscles need a lot of energy to recover. After a workout, your body continues to burn calories thanks to this “afterburn effect.”
We will demonstrate three efficient running workouts that will maximize your weight loss in today’s blog post:
1. Aerobic intervals The ratio of work to recovery in this type of interval training is one to two. The intense phase ought to last no longer than thirty seconds. The recovery phase is a slow walk, while the work phase is a submaximal sprint.
What to do:
There are 20 seconds in the work phase. You should run at a submaximal sprint, which is somewhere between 85 and 90% of your maximum sprint. However, not at full gas. After this, there is a 40-second recovery phase of slow walking. For a total of twenty intervals, or 20 minutes, repeat this cycle. During the initial intervals, it is essential to hold back a little. When you can run the final sprint at the same speed as the first, you will know you have set the right pace.
2. Intervals at your 5k race pace In these intervals, there is equal time for work and recovery. You should run at the pace of your personal best for the 5k. You can adjust the intensity based on your heart rate, if you don’t already know. Take 90 to 95 percent of the maximum heart rate for your age group (which is 220 times your age).
Note: It’s not very accurate to run intervals based on your maximum heart rate. Your heart rate will continue to rise at the beginning of the work phase and won’t stop until 12 to 2 minutes into your run. In other words, you will reach your calculated heart rate in one and a half to two minutes. Additionally, this is why it is preferable to run your intervals at your race pace.
What to do:
There are four minutes of work time. You should run at the pace of your personal best for the 5k. The recovery phase, which lasts for four minutes, consists of slow jogging. To put it another way, run for a total of 32 minutes, 16 of which at a rapid pace, by repeating the cycle four times.
3. In contrast to the intervals, you run continuously throughout this training exercise at your 10K race pace. Run at a pace that is comparable to your 10k personal best. You can adjust the intensity based on your heart rate if you don’t know your 10k personal best. Take 85-90% of the maximum heart rate for your age group (which is 220 times your age).
What to do:
There are 40 minutes of work time. Run at a pace that is comparable to your 10k personal best.
Don’t forget to run at a moderate pace for 10 to 15 minutes to warm up well before your running workouts. To prepare your muscles for the intense workout that is about to begin, follow this with two or three brief accelerations (in which you gradually increase your pace over a short distance of approximately 100 meters until you almost reach maximum sprint). Jog slowly for at least 10 minutes to cool down after your workout.