“A body in motion stays in motion, a body at rest stays at rest.” -a variation of Newton’s Law
If your goals as a runner involve losing weight, burning fat, and toning your body, you may become discouraged very quickly. Research states that when individuals begin running, they lose significant amounts of weight within the first 6-8 weeks, but after that, the body needs some help melting the fat away and toning up. Below are five ways burn more fat once running becomes a part of your life for the long-haul.
1). Interval Running: As with interval training, interval running burns more calories in a shorter period of time. Interval running involves alternating between short bursts of intense running with periods of recovery or light running. For instance, you may run hills or sprint (run hard enough to get out of breath but not to the point of exhaustion) for two minutes, then jog lightly for three minutes. Interval training increases the body’s ability to oxidize fatty acids. This type of running revs up the metabolism for 24-48 hours after your run and will ultimately burn more fat.
2). Pre-Run Sculpting: Many folks mistakenly do their cardio first then weight train, but the experts suggest doing the opposite. Performing a quick weight-training workout before running increases the amount of fat you melt. According to a study conducted at the University of Tokyo, exercisers who biked within 20 minutes of lifting weights tapped more fat stores than subjects who rested or didn’t tone at all. Before planning your weekly runs, keep in mind the “firm-then-burn” approach.
3). Move that Rear: It is a fact that the more muscle you build, the more calories your body will naturally burn each day. People, especially women, are often more focused on toning their arms and abs than they are toning their rears. While any muscle tone helps burn calories and leads to a healthier body, be sure not to leave out the larger muscles. The gluteus maximus is the largest muscle in the human body, so toning this muscle will ensure significant caloric burn. Squats, plies, lunges, and bridge exercises are all great for toning the backside. Strong buttocks help runners in that they make us faster and stronger. They also help with shock absorption, thus protecting our knees. Strengthen those glutes to burn more fat.
4). Run Longer: Studies have shown that the longer a subject exercised, the longer it took their metabolic rate to return to pre-exercise levels. Even going on one long run once a week can be beneficial in increasing your metabolism and burning fat. Exercise “after-burn” doubles when individuals increase workout time from 30 minutes to 45 minutes. After 60 minutes? The rate increases by five. Find a beautiful trail, enjoy the scenery as you run, and burn more fat in the meantime.
5). Don’t Let Food Take Control: Yes, if you begin interval training, running longer, and weight lifting, your metabolism will increase and your body will burn more fat. Don’t sabotage all of your hard work by consuming so many calories that you counteract your exercise. You may feel hungrier, but choose your foods wisely. Some simple tips are 1). Eat real/whole foods such as fruits, vegetables, and nuts. 2). Eat small meals throughout the day instead of three large meals. 3). Eat protein every day before 10:00am; this will kick start your metabolism. Also, be sure not to drink calories. Is that soda or glass of sweet tea really worth it? Choose water or unsweetened beverages.
An additional piece of advice is to always, always push yourself to the limit. If your running regimen becomes easy and routine, then fat burn will stop. Shock and surprise your body with the types of training you do, the surfaces of trails, speed and elevation, and length of your runs. Good luck and if no one else is doing it, praise yourself for all of your hard work! It will pay off.
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These are some great tips! I’ve never been able to get myself to run much, but I’ve always been intrigued by it! Hopefully I can kick my butt into gear now that the warmer weather is almost here!
Great tips. I was beginning the C25K program when I sprained my ankle. Now that I’m all healed up I’m ready to get running again and I need all the tips I can get. Burning more calories and fat is exactly my goal. Thanks for sharing!
You’re absolutely right about drinking your calories. I think a lot of people don’t even realize how many unnecessary calories drinks like juices and even alcohol have.
These are all good tips. I think Seltzer water with a bit of lemon or lime is every bit as tasty as soda, without the sugar or calories.
Sweet tea is always worth it. 😉 Seriously though, ‘never drink your calories’ has always been our motto.
I always see people running with weights in hand and wondered if this actually does anything for them. It makes sense though because the resistance probably gives you a more effective work out and burns more calories!
So hard to balance exercise with GOOD eating! Great tips, thanks!
Great tips with the rear… i have enough ROOM to have muscle back there! lol
good tips.. I am not a good runner at all… but I will try these tips when I get on that treadmill every blue moon.
Your post couldn’t have come at a better time. I’m going to start running again and doing what I can to remain in shape (or, rather, to get back into shape). I can use all the tips I can get.
I guess I could burn more fat while running…if I actually started RUNNING! Great tips though.
I always try to have some protein in the morning. It helps me get going and I find my lunch choices are always so much better on a full tummy.
I just started working out again, so this tips are very helpful to me! Thanks!
Great tips! I tried interval running on the treadmill a few times. Boy, that was tough!
I really need to get my butt back into shape. I used to run but I am slacking off now
sigh. what if you are just SLOW? what then?
i don’t run but I do know that protein earlier in the day helps many from getting hungry as quickly.
I don’t run but those sound like good tips that could apply to walking to a degree as well.
These are some great ways to burn more fat. Thanks for sharing!
Wow! These tips are just what I need! You know what, I’m trying to figure out how I can get more out of my jogging and you just gave me 5 great ideas. Thank you! 🙂
When I work out, I usually try to do interval running. In my mind it makes it seem easier to me, haha.
Thank you so much for sharing this with us. l love hearing about things like this. I am not a runner however I really need to start taking it up. I need to lose this unwanted belly fat.
I didn’t realize interval running did that. Yay!
I’m early in my exercise program but running is definitely a goal. These tips are helpful!
Thank you for this! I recently started running and always ran before weight training. Now I’ll do the opposite.
I am not much of a runner but it is a dream of mine!
Great tips! I couldn’t figure out why I wasn’t loosing weight – my calories were under what they should be and I ate pretty healthy. But then I started eating more and WAAAY upped my protein (it was pathetically low!) and the weight FELL off! Protein protein protein!
I wish I could melt my fat. But if I can do weights and then workout and melt more sign me up!
Love these tips!! Never thought of doing my weights before running 🙂 thank you
Thanks for the tips! And good luck with your running. 🙂
Great tips! Now all I have to do is start running… I’ll get there one day 🙂
I’m not at the running stage yet but when I get there I’ll definitely be using these tips. I honestly would’ve just got out there and started running without a clue about any of this!
Thanks lady, good tips… I need to burn fat from being on this computer all day. lol. Drives me crazy sometimes.
Thank you for the information. I am having trouble at the ripe old age of 71 getting my gut down when virtually everything else about me is.fine. My goal for starters is to become the best mature master miler I can be which should result in me living up to what I now call myself before I start trying for age group records of both shorter and longer events.
Yours truly,
Steve THE MMM (MASTER of the Mature Milers who are over 70!)