Running Workout Guide to Lose More Calories

Running is an activity that engages practically your entire body, making it a great way to help you shed pounds. But just because you're running doesn't mean you'll definitely be losing weight. In addition to eating well, you need to engage in intense workouts. Maximize your calorie burn by including advanced techniques.

  1. Split it Up

    • Some research suggests that two short workouts may be better than one longer session when it comes to weight loss. A study published in the "British Journal of Sports Medicine" found that performing two 25 minute runs resulted in a higher calorie burn than one 50-minute run. This was due to the higher level of exercise afterburn, or excess post-exercise oxygen consumption, which is a period of elevated calorie burning following exercise sessions.

    Interval Training

    • Interval training is an exercise method that can help you burn more calories by increasing the intensity of your running workouts. Interval training involves performing all-out sprints during your workout, separated by slower periods of recovery. As MayoClinic.com explains, interval training helps you burn calories at a more rapid pace, making it an efficient running workout for weight loss.

    Hill Training

    • If you run outside, try incorporating hills into your running route, and if you run on a treadmill, make use of the incline setting. Your body has to work harder to propel you up hills, which results in additional calorie burning. Running hills can also help you build muscle, which increases your metabolism so you burn more calories, even at rest.

    Combination Training

    • Running alone can help you burn calories, but you can make your running workouts even more effective if you incorporate other activities. Research suggests that the combination of resistance training and running may be particularly effective. According to a study published in the journal "BMC Public Health," workouts that combine weight training and running not only burn more calories and promote more weight loss than running alone, but the combination also enhances fat loss and cardiovascular health.