Running Workout to Lose Weight  💥
Who says he can't run because of being too overweight and instead will only workout his abs, has not understood the principles of losing weight or fat. It won't help you lose belly fat by lying down and doing crunches every day. You need to lose weight by reducing your BMI (or body weight index), which is a measure of how much body fat you have based on your height. Running for weight loss can be a great way to tone your stomach.
People might have preached about getting up at 5 am, getting out of bed and running to the gym. These people might seem crazy if you are as passionate about your sleep as we are. Active energy is a great way to start the day. It also keeps your body moving and gets your blood pumping. Exercise early in the morning boosts your metabolism, creating an "afterburn effect," which means that your body will burn more fat while you are sitting or asleep. That way you burn calories doing nothing. All right, here I have 3 great running workouts for you that can be done at any time of the day.
1. Short Interval Training
This type of interval training has a 1:2 ratio between work and rest. The intense phase should not exceed 30 seconds. The work phase includes a submaximal sprint followed by the recovery phase which is a slow walk. So let's say the work phase takes 20 seconds. A submaximal sprint is between 80-90% of your maximum speed. You should run fast, but not at full throttle.
The recovery phase consists of 40 seconds of slow, but steady walking. This cycle can be repeated for 20 minutes or 20 intervals. It is important to slow down a bit during the first intervals. When you are able to run the final sprint at the same speed as the previous one, you will know you have chosen the correct pace. Of course, this workout can be done on a treadmill or outside.
2. Interval Training at 5 kilometers Pace
These intervals are equally divided between work and recovery. Your 5k personal record pace should be your average. You can adjust the intensity based on your heart rate if you don't know what this is. Find the maximum heart beat for your age (minus 220) and subtract 90-95%. It is difficult to run intervals that are based on your maximum heart beat. Your heart rate will rise at the start of the work phase and it won't stop rising until about 1 1/2 to 2 minutes into your run.
It will take you 1 1/2 to 2 minutes to reach your calculated heart beat. It is best to set your race pace for intervals. The work phase takes 4 minutes. Your 5k personal record pace should be maintained. The recovery phase consists of four minutes of slow jogging. You can repeat the cycle three or four times.
3. Interval Training at 10 kilometers pace
Contrary to intervals, this training exercise requires that you run at your 10k best pace. Your 10k personal best pace should be your average. You can adjust the intensity of your run according to your heart rate if you don't know what your personal best is for 10k. Calculate your maximum heart rate for your age (220-minus your age) then take 80-90%. The work phase takes 40 minutes. Your 10k personal record pace should be used. Give your body enough time to recover. You should wait at least 48 hours before you start your next session of intense training.
Warm up before you start running. Run at a moderate pace for about 10-15 minutes. To prepare your body for the intense workout ahead, you can do 2-3 accelerations. Gradually increase your speed over a short distance of approximately 100m. To cool down, you can jog for 10 minutes at a slower pace after your workout. Specially these 3 interval exercises combined make for a great running workout to lose weight.