11 Tips To Optimize Your Running Programs For Fast Weight Loss
Exercise is an essential part to a healthy lifestyle and losing weight. If running is you exercise of choice, here are 11 ways you can rev up your running program for to get the most out of it.
#1 Warm Up And Cool Down
Resist the urge to hit the ground running. Start off with a walk, and increase speed to a jog and then to run. At the end of your workout, slow down to a jog and end with a walk
#2 Once Or Twice A Week, Plan A Longer Session
If you typically run for one hour or less, try slowing your running pace to a jog for 90 minutes once or twice a week. Running for a longer period of time will help your body to burn off stored fat versus just burning the calories from food you’ve consumed.
#3 When Beginning A Running Routine, Aim For Running Three To Four Times Per Week
You want to create a running program you are going to stick to. It may not be realistic to start out running every single day if you haven’t been exercising regularly. Start small. Plan to get out three or four times a week, and increase over time to daily, if that’s your goal.
#4 Use Intervals To Help Boost Fat Burning
Short bursts of high speed running, slowing down to a jog or walk, and then going back to high speed running throughout your session can help to boost fat burning.
After you warm up, once you hit your high speed, maintain that speed for one minute, then slow down to a jog for one minute, and even a walk for one minute after that.
Then reverse the process in one minute intervals. Do this throughout your workout time. This is not something you need to do each time you run, but it can provide an added fat burning boost on occasion.
#5 Run On An Incline
Experts say that you burn 10% more calories when running on an incline versus a flat surface. Look for trails that offer a variety of inclines. Be cautious when running on incline.
It does put more strain on your body, and safety always comes first. If you are running an incline that happens to be on a trail in the woods or a field, watch your steps carefully.
It may be helpful to walk the area first, looking for any holes in the ground, rocks, tree limbs etc cetera that may cause you to trip and fall or twist your ankle.
If possible, clear the area of any obstacles and fill in any holes before you decide to run on it.
#6 Monitor Your Heart Rate
Consider wearing a heart rate monitor to easily track your heart rate throughout your run. If you don’t have a heart rate monitor, you can manually figure your heart rate.
To figure your heart rate using your wrist, place two fingers between the bone and the tendon over your radial artery, located on the thumb side of your wrist. When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by 4 to calculate your beats per minute.
You can also place your two fingers on the carotid artery, located on either side of your windpipe. Again, once you feel your pulse, count the number of beats in 15 seconds and multiply times four to calculate your beats per minute.
If you are using the carotid artery in your neck, make sure not to press too hard or you may become light headed and fall.
To find the optimal heart rate for weight loss, subtract your age from 180. Keep an eye on your heart rate. If you’re heart rate is too high, you can face serious risks to your health. If your heart rate is too low, you are not achieving what you are trying to accomplish.
#7 Try Running Stairs
Again, when you run on an incline, you burn more calories than when you run on a flat surface. To add variety to this method, try running stairs.
This is something to introduce once you have become comfortable in a running routine. Run up the stairs, and then slow down to a jog on the way down. Use caution. One misstep can lead to a pretty nasty fall.
Make sure the stairs are dry and clear of anything that may cause you to slip. This type of workout really targets the gluteus and thigh muscles!
#8 Add Strength And Flexibility Training To Your Routine
Adding a routine of free weight lifting will build your muscle mass, which increases metabolism. This means that your body will naturally burn more calories. You don’t need to lift super heavy weights. Rather, choose lighter weights, and lift and lower the weights slowly. Concentrate on form and slow movements for best results.
Don’t forget to add stretches to your workouts. When you stretch your muscles, you’re increasing the flexibility. This means less likelihood of injury. Flexibility also helps as we age. Our bodies naturally become less flexible as we age. Working to gain and maintain flexibility can help us feel more energetic and keep moving as we get older.
#9 Look For Ways To Vary Your Workout Within Your Environment
Are there benches on the trail you are running? Stop and do some triceps dips. The next bench you see, use it to do some elevated pushups, and so on.
This is a magnificent way to incorporate stretching and strength training into your workout. Use your body weight as resistance in doing pushups, triceps dips, squats, etc cetera.
Stretch your hamstrings, arms, hips and so on. It is best to do this type of activity when you are running at a slower pace, or possibly when you are doing your interval type runs.
It is not safe to stop running at full speed to do this type of exercising. It can put more strain on your heart.
Make sure you are drinking water. Take water with you on your run. Dehydration can lead to serious health complication and injuries. Drinking water helps your body to perform at its optimal level.
Don’t limit your water intake to only when you are exercising. Drink water all throughout the day. You stay hydrated without adding empty calories. Drinking water is one the best things we can do for our bodies.
Use these 11 tips to optimize your running program to increase fat loss. Have fun with it. Using a variety of methods will help you to avoid boredom and may help you stick to your program. It also keeps the muscles working in different ways.
Aarti Singh has been a Freelance Nutrition Lifestyle Advisor since 2014. She is from Kerala, Indian. She is a Certified Dietician and Nutritionist who is very passionate about her work. Currently she is working on HCG drops project. Feel free to contact her any time!