Interval running is the most effective way to lose weight, but any type of running can help you burn calories and, as a result, shed pounds. Interval running is a type of running in which you alternate between periods of slow running, walking, or rest between bursts of high-intensity running.
There are a number of reasons
why it is the best way to run to lose weight. First, compared to low-intensity
workouts, high-intensity workouts burn fat much more efficiently.
High-intensity interval training was found to be more effective at fat loss than
moderate-intensity training in a study of 17 women. After 16 weeks, only
high-intensity interval training changed abdominal fat significantly.
Second, the after-burn effect
is caused by interval running. Muscles enter an energy-intensive recovery phase
following a strenuous workout, during which fat is still burned. You can
literally burn fat while you sleep, according to some studies, because this
effect can last for up to 24 hours.
Thirdly, it takes
significantly less time to achieve comparable results than other types of
training. One study found that compared to 10.5 hours of endurance training per
week, 2.5 hours of interval training produces nearly the same results. This
does not mean that other kinds of running are not good for losing weight.
Interval training, on the other hand, will give you the best results in the
shortest amount of time.
How Do I Get Started with
Interval Running to Lose Weight?
Get the right tools. If you are new to running or
exercising in general, this is especially important. A good run starts with
good running shoes, but other tools like a heart rate monitor, a treadmill, and
even running clothes that are comfortable can make your run a little more
enjoyable.
Choose the interval running
strategy. Interval running can be done in a variety of ways, just like running
in general. Read on to learn more about the various kinds of interval running.
Select a straightforward strategy. The plan that works
best for you will depend on how often you run and how fit you are. You may be
reasonably fit but not accustomed to running, particularly at a high intensity,
so these are two distinct factors.
Test the strategy. Don't put too much emphasis
on finishing the exercise on your first try. Instead, use the experience to
figure out if your running plan is right. You might choose a plan that is too
high for your fitness level, in which case you would need to lower it. You
might find that the plan is too simple for you in some situations. If this is
the case, increase the volume slightly on your subsequent attempt and proceed
from there.
Get started with your first
interval run. Go out there and begin your journey to a lighter weight and, more
importantly, a healthier body and mind now that you have the right gear and
plan.
Types of Running in Intervals
Methods for interval running
are not categorized in a standard way. The methods are frequently categorized
based on the amount of time spent in the work phase-also known as the
high-intensity phase-and the recovery phase-also known as the low or moderate-intensity
phase. The most well-liked approaches to interval running are as follows:
Intervals of Activity
This is a straightforward
approach to interval running in which the ratio of work time to recovery time
is 1:2 To put it another way, if you do a high-intensity sprint for 30 seconds,
you will then do slow running, walking, or rest for one minute.
Your intense phase should
ideally last no longer than thirty seconds. If this happens, you probably
aren't running hard enough.
You will run at your submaximal
sprint, which is 85 to 90% of your full capacity, during your intense phase.
You might not be able to keep up with your workout if you run at 100 percent. You
know you ran at the right intensity if the intensity of your first sprint is
the same as your last sprint. Aerobic interval training can take anywhere from
five to thirty minutes to complete.
Pace Race Intervals for 5K
Your recovery time will be
equal to your work time with this method. You will run at your usual 5K pace
during your work time. You can use your heart rate to determine your pace if
you have never run a 5K or are unsure of your typical 5K pace.
Subtract your age from 220 to
determine your 5K pace heart rate. This will give you the maximum heart rate
for your age group. About 90% to 95% of the outcome is determined by your 5K
pace heart rate.
Your 5K pace heart rate is
between 90 and 95 percent (220 based on your age). Because it takes up to two
minutes to reach the desired heart rate, this method is only somewhat accurate.
Running In Increments of
Intervals
With each repetition of this
type of interval running, your work time is gradually increased. Start with a
30-second sprint at about 75% of your maximum capacity after your warm-up,
followed by a 30-second jog or walk. Sprint for one minute for your next
repetition, then jog or walk for one minute.
Until you reach three minutes,
keep increasing your work time by 30 seconds. Repeat the sequence from longest
to shortest until you return to 30-second intervals to slow your heart rate.
None of these strategies for
stretch running is innately better compared to the next. Try a few or all of
them to find the one that works best for you. You are welcome to alter the
times to accommodate your fitness level and lifestyle.
Plan for Running to Lose
Weight
Are you having trouble
deciding how to organize your interval running? We've created a free running
plan to help you lose weight.
Running for Four Weeks to Lose
Weight
|
Week 1 |
|
Monday: light jogging or a
30-minute walk |
|
Tuesday: Rest Day |
|
Wednesday: Run for twenty seconds,
walk for forty seconds, or jog for ten minutes. |
|
Rest on Thursday |
|
Friday: Run for 20 seconds, walk
for 40 seconds, or jog for 15 minutes. |
|
Saturday: a day off |
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Rest on Sunday. |
|
Week 2 |
|
On Monday, run for 30
seconds, walk for 60 seconds, or jog for 15 minutes all together. |
|
Tuesday: Rest Day |
|
Wednesday: Run for 30 seconds, walk
for 60 seconds, or jog for 20 minutes. |
|
Rest on Thursday |
|
On Friday, sprint for
30 seconds, then walk or jog for 60 seconds. |
|
Rest on Saturday |
|
Rest on Sunday. |
|
Week 3 |
|
On Monday, run, walk,
or jog for thirty seconds. For three minutes, repeat in 30-second increments.
Continue the sequence from three minutes to thirty seconds. |
|
Tuesday: Rest Day |
|
Wednesday: Run, walk, or jog for
thirty seconds. For three minutes, repeat in 30-second increments. Continue
the sequence from three minutes to thirty seconds. |
|
Rest on Thursday |
|
Sprint for 30 seconds on Friday,
then walk or jog for 30 seconds. For three minutes, repeat in 30-second
increments. Continue the sequence from three minutes to thirty seconds. |
|
Rest on Saturday |
|
Rest on Sunday. |
|
Week 4 |
|
Monday: four minutes of recovery
followed by four minutes of running at a 5K pace. |
|
Tuesday: Rest Day |
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Wednesday: four minutes of recovery
followed by four minutes of running at a 5K pace. |
|
Rest on Thursday |
|
Friday: one minute of strength
training (such as squats, lunges, or push-ups) at a 5K pace. At a 5K pace,
repeat the sequence for five minutes. |
|
Rest Day on Saturday |
|
Rest on Sunday. |
Always begin and end your workout with a warm-up or cool-down period for optimal results. Your heart rate can gradually increase during a warm-up period and decrease during a cool-down period, respectively. Jog lightly for five minutes for a quick warm-up or cool-down.
How much Running should I do
each Day to shed Pounds?
You need to run for about 50
minutes a day to lose weight. A typical runner can run a mile, which burns
about 100 calories, in about ten minutes. Burning 3500 calories per week, or 50
minutes of daily running, would be required to reach the recommended weight
loss rate of one pound per week.
As we have seen earlier,
interval running burns fat much more effectively, allowing you to lose the same
amount of weight in fewer runs.
It is essential to understand
that the ideal daily run duration is one that you can sustain over the long
term, probably even your entire life. Keep in mind that if you lose weight
quickly, you will eventually gain it back.
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