Run the right way

Weight loss is a game of maths – and a very simple game at that. In order to lose weight you have to expend more energy than you consume. Running is a great way to achieve this, whether it is outside or on a treadmill in a gym.

The common thought is to run for as long as possible in order to shed those excess pounds and yes there is some truth in this. However, there are a couple of other different methods of cardiovascular training...

Low intensity long runs
Long continuous aerobic runs are maintained at a low intensity with the aim to cover a great distance. In order to achieve maximum results, research states that you need to do these workouts at about 65 to 70 percent maximum heart rate for at least one hour, increasing the length of time as your training progresses. This helps you become a better fat burning machine.

High intensity short runs
Research found that by breaking a run into smaller segments or intervals, the whole workout can be performed at a higher intensity. Interval workouts alternate high intensity work periods with low intensity recovery periods. There are four variables that can be manipulated within an interval workout: time (or distance), intensity, time of each recovery period and number of repetitions.

Due to the nature of interval training, the more intense the exercise, the more and longer post workout metabolic rate is elevated and the more calories are burned, even when you’re sat recovering from the run. Studies have found that you burn more calories during interval and that interval workouts resulted in a higher post workout metabolic rate, therefore greater calorie expenditure.

An interval training session will usually consists of 90% to maximum effort sprints incorporated with recovery periods equal to or slightly less than the time of the work period. These are then repeated over a given time with a set amount of reps.

Tempo runs
Tempo runs are performed at the highest intensity you can maintain aerobically. These workouts are great for burning fat. Although the percentage of calories from fat is small when exercising at or slightly below their lactate threshold intensity, the total number of calories being burned per minute is much higher than at a lower intensity. Research has shown that exercising at or slightly below the lactate threshold intensity elicits the highest rate of fat oxidation. And since these workouts are aerobic, fatigue is minimal, so you can also complete other quality calorie-burning workouts during the week.

To get the most from tempo workouts, they should be performed for unfit people at 75 percent maximum heart rate. If you are more aerobically fit, it’s about 80 to 85 percent. Subjectively, these workouts should feel 'comfortably hard.' You can do tempo workouts continuously for about 15 to 20 minutes or as shorter segments (eg. five minutes) with short recovery periods (one minute).

To summarise, The greatest way to utilise these methods is to simply apply a mixture of all of them into your running programme helping you to the goal of losing weight.

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