Training

Running Off the Pounds

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Running is a fantastic method for burning off excess weight. But an interesting fact is that your body actually becomes more efficient the longer distance you run. That means you actually burn less calories on average the longer you run.

One way you can combat the law of diminishing returns is by running faster for shorter bursts. Essentially we are looking at this training program as a form of HIIT or high-intensity interval training. The idea is to mix in jogging with faster running to keep the calorie count high but still allowing a brief recovery for muscles and lungs. Plus it has the added bonus of being less boring than a one hour jog.

Make a Run for It

The general idea behind this program is to alternate running for brief running off the poundsperiods with short 30 second sprints. You can either run on a treadmill or a track. Ideally you can run anywhere but as we are using time and distance to help set the pace it can be difficult to mark off 1/4 and 1/2 miles on sidewalks and streets. On a track a lap is about a quarter mile.

The routine is based around 15 minutes and is great to use before a weight workout. For more of cardio burn just skip the cool down and repeat the core of the workout (including the easy jog).

  • 5 minutes Easy Jog               1/2 mile
  • 30 seconds Sprint                    1/8 mile
  • 90 seconds Jog                         1/4 mile
  • 30 seconds Sprint                    1/8 mile
  • 90 seconds Jog                         1/4 mile
  • 30 seconds Sprint                    1/8 mile
  • 90 seconds Jog                         1/4 mile
  • 30 seconds Sprint                    1/8 mile
  • 90 seconds Cooldown           to walking pace

An alternative to this style is a slightly longer pace of 2 minutes and 1 minute

  • 5 minutes Easy Jog               1/2 mile
  • 2 minutes Run                        1/4 mile
  • 1 minute Easy Jog               1/8 mile
  • 2 minutes Run                        1/4 mile
  • 1 minute Easy Jog               1/8 mile
  • 2 minutes Run                        1/4 mile
  • 2 minute Cooldown           to walking pace

Again you can mix and match these two programs together, do them by themselves, or double up on either one for a longer workout. If you really want to burn some calories then HIIT style workouts get you there quickly and efficiently. On top of the there is a nice amount of variety to keep you o your toes and make the time go by faster when doing workout this way. With so much focus on the clock or the mileage meter when counting time before the next shift you usually breeze right through a workout.

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