Torch More Calories during Your Runs

 

Torching more calories while doing less means challenging and surprising your body with high-intensity sessions of interval training.  This means that you push your body hard and fill “rest” periods with more activity, but at a reduced intensity. For example, you might do one set of squats, one set of push-ups and then sprint for one minute, repeating three times.  You can take a 15 to 30 second rest and then go to the next round of exercises. Thirty to forty-five minutes (sometimes even 15 to 20 minutes, if you are a beginner) of this type of intense activity can rev up calorie burn and intensify results and the speed of those results.)

For runners, mixing strength training in with running workouts is essential to not only give you more strength during your run, but also rev up the burn during your runs. Remember, your metabolism kicks up several notches when working to sustain muscle mass – sitting, standing, walking, running – all activities are worth more calories.

Ready to kick up your runs?

 

In addition to strength training a minimum of two to three times per week, try these running workouts and shock your body into singeing several extra calories.

Interval

  • Ten-minute warm-up (brisk walk/light jog or agilities; with dynamic stretching)
  • Perform 6 x 400-meter intervals on a track at mile pace. (If your personal best in the mile is 7 minutes, run at that pace one time around the track.)
  • Rest between each interval, taking equal time to rest as you are to run. (If you run 90 seconds per interval, take 90 seconds of rest, then complete the next interval.)
  • Add additional intervals each week until you reach 10 x 400 meters
  • Ten-minute cool down (brisk walk/light job with static stretching)

Tempo

  • Ten-minute warm-up (brisk walk/light jog or agilities; with dynamic stretching)
  • Increase your pace to a difficult, but sustainable speed for 15 minutes. (Breathing hard, but able to utter just a few words at a time, however not relaxed enough to maintain a steady conversation.)
  • Ten-minute cool down (brisk walk/light job with static stretching)

The following two tabs change content below.

Leave a Reply

Your email address will not be published. Required fields are marked *