Running Programs to Lose Weight

Aerobic Training

• Aerobic exercise is a form of cardiovascular training where you run at a static pace for a prolonged period of time. This effectively raises your heart rate and keeps it elevated for the duration of the workout. As a result, you will be forcing your body to burn fat, burn calories and increase its metabolism. An increased metabolism helps break down the food you intake rather than store the extra calories as fat. Begin your aerobic training by doing a five-minute warm-up phase in order to prevent injury. This should include 5 minutes of walking or lightly jogging, mixed with some dynamic stretching. Then pick a difficult pace, yet one that you will be able to maintain the entire workout, and begin running. If you are a beginner, start by running for 15 minutes at a time. As you begin to feel progress, start to pick up your pace a little bit. Once you feel comfortable enough to do so, begin adding five minutes to your workout at a time. However, make sure the pace of your training is not sacrificed in order to increase the length of time. Try to maintain at least the same pace that you are used to when increasing your workout period. The optimal workout should last between 30 minutes to 45 minutes. Do not exceed one hour of running. Lastly, end all your workouts with a five-minute cool down phase similar to your warm up. For best results, perform aerobic running three to four times a week.

High Intensity Interval Training

• A more advanced method of running is through high intensity interval training. Although it is more difficult and strenuous on the body, it is a far more effective method of weight loss than aerobic training. It has been proven to burn more calories and fat and increase your metabolism at a greater rate than static running. High intensity interval training consists of working as hard as you can for a short duration of time and then resting prior to the next set. This rapidly increases your heart rate, bringing it up to a higher level than aerobic training would and then lets it fall back down before increasing it again. For example, sprint for 25 seconds at maximum capacity and then walk or lightly jog for a minute, allowing yourself to regain composure before sprinting again. Continue to your workout for the next 10 to 30 minutes. Do not exceed more than 45 minutes of high intensity interval training because you will not be able to maintain a high level of training for such a long time, thus defeating the purpose of the workout. Try to do a high intensity interval running program two to three times a week. As always, make sure you start with a warm up phase and end with a cool down phase.

  Note: Please consult a physician prior to engaging in any high intensity training regime.