Running can be an efficient and effective way to lose weight, but you may reach a weight loss plateau and wonder whether and how you can continue to lose weight. Or maybe you’ve had a little too much to drink and want to know how to burn more calories during your run. Here are some useful ways to burn more calories when running that you should know.
Ways to Burn More Calories When Running
The need for speed
Interval work, or high-intensity training, is a terrific approach to improve your fitness. It is, however, an efficient strategy to assist you in losing weight. High-intensity exercise burns calories at a faster pace than moderate or low-intensity exercise, which isn’t exactly rocket science.
However, following exercise, your body’s rate of oxygen consumption, and hence your metabolic rate, remains increased for a period of time to allow the body to return to homeostasis. The normalization of your heart rate, breathing rate, body temperature, blood lactate, glycogen, and hormone levels all necessitates additional energy.
Head for the hills
One of the useful ways to burn more calories when running is to head for the hills. You may not enjoy running hills, but knowing that they will increase your calorie burn may make them less painful. Running up a hill requires you to work harder and use more muscles than running on flat terrain since you are moving up and forward at the same time.
You’ll burn roughly 10% more calories each degree of slope than you would if you ran at the same speed on a completely flat surface for the same period of time.
Because the earth is pushed beneath your feet and there is no wind resistance, running on a treadmill is physiologically easier, which could explain the difference in the number of calories expended.
The harder you push against wind resistance the faster you run outside. You can set your treadmill to a 1 percent incline to better imitate outdoor running conditions on the treadmill.
Many runners who dislike treadmill running discover that they are less bored when they go outside, so you may be able to run a longer distance – and so burn more calories – when you go outside.
Fuel with carbs
Runners, in particular, require a unique strategy to weight loss. Low-carbohydrate diets, for example, are a successful and fashionable weight loss method for non-athletes, but they are a disaster for endurance athletes because they deprive muscles of the major fuel they require for endurance performance.
Carbohydrate availability is critical if you want to train at a higher intensity and reap the benefits of increased calorie burn.
To ensure that you have enough carbohydrate before your higher-intensity workouts, time your intake correctly.
You’ll feel weary and sluggish if you don’t get enough carbs, and you won’t be able to run at the higher intensities that encourage fat loss.
Pump some iron
Strength and conditioning training has numerous advantages for runners, including the prevention of injury and the improvement of running technique and economy. Strength training, on the other hand, can aid in weight loss. Resistance training or weight lifting increases the percentage of your body’s mass that is made up of muscle.
Because lean muscle tissue is more metabolically active than fat, having a little more muscle allows you to burn more calories even when you’re not working out. Due to enhanced post-exercise oxygen consumption, you’ll be able to induce the afterburn effect after pumping iron. This is one of the great ways to burn more calories when running.
Isn’t it true that the longer you run, the more calories you burn? However, increasing your mileage is not easy, and it must be done safely. To limit the risk of injury, runners should not increase their weekly mileage by more than 10%.
More miles, on the other hand, should undoubtedly increase your calorie burn. You are not required to extend the distance of all of your runs. Begin by gradually increasing the length of your longest run by a half or a mile each week.
Running is without a doubt one of the most effective ways to burn calories. You should apply these useful ways to burn more calories when running.