Do you want to lose a few pounds of fat?Many people want to get rid of it in a healthy way.Running is a great way to lose weight and burn calories.You might not know how to burn fat while running.Adding elements such as intervals and hills will help you burn fat and lose weight.
Step 1: A running plan is needed.
If you want to burn fat by running, it is a good idea to have a plan.It doesn't matter if you run fast or slow.The longer you stick to your program, the faster you will get.Make a weekly plan for yourself.Stick to a flat running surface for the rest of the week.Start slowly.Adding three to five minutes to your runs each week will help you build up to half an hour of running.If you only have a few minutes to start, that is better than nothing.Set out to run 12 hour five to six days a week and add three to five minutes of running every week until you reach your goal time.It is possible to set a specific mileage to start, such as two or three miles, or even a mixture of time and distance.One long run and a day or two of rest every week is how to mix shorter distances and times.Try to run faster or incorporate a hill or two into your route to increase the intensity of your runs.Do your runs wherever you feel comfortable.It could be a road, a trail, or a treadmill.You will get the benefits of burning fat and calories no matter what surface you choose.
Step 2: Warm up before running.
It is a recipe for injury if you start out a run too quickly.Gradually easing into your run with a gentle warm up can prevent injury and help you run longer.An easy walk for three to five minutes loosens your muscles and prepares you to run.After that, jog for another three to five minutes.
Step 3: Go further.
Stick to your plan of running a specific time or distance after you start your run.A good rule of thumb to get you through any run is, "you can always run too fast, but you can never run slow." Keeping this in mind can help you stay at your pace and focus on getting done.If necessary, take walk breaks.If you are just starting out, you don't need to be tired or winded.You may be able to run for a longer time if you walk for just a minute or two.A big part of running is your mentality.Playing games with your mind to go the distance can help you get through a run.Say to yourself, "just make it to the next electric pole and if you feel miserable, take a walk break."If you have good legs, run to the next pole.
Step 4: Stay at a steady pace.
When you run slowly, you are more likely to burn fat.It is possible to add elements such as intervals or hills to boost fat burning, but keeping it slow during most of your runs will help you burn fat over time and keep it off.To figure out your pace, run a mile hard.Train at a slower pace than this.You need to train faster if you want to run faster.The longer you run, the slower you should go.A good rule of thumb is to have a comfortable conversation while running.This will help you burn calories.
Step 5: Keep hydrated.
It's important to stay healthy, but having enough water to drink can help you run longer.In hot weather, this is true.Taking some water with you on a run can help you stay hydrated.One or two hours before your run, make sure to drink at least 8 to 16 ounces of water.If you run for an hour or less, drink 3 to 6 ounces every 15 to 20 minutes.Drink 3 to 6 ounces every 15 to 20 minutes for someone who is running for four hours.Keep in mind that water is enough to keep you hydrated, but you can mix water and a sports drink to replenish any sodium or electrolytes you lose.If you are running for more than one hour, you should use this tactic.A sports drink that isn't loaded with sugar can upset the delicate balance in your system.Post-run, replace fluids with 8 to 24 ounces.
Step 6: Cool down.
A good cool down is just as important as a warm up and quality run in keeping you healthy and burning fat.It can help shift your blood flow to resting patterns, prevent dizziness, and help your muscles recover.Aim to get about five to 10 minutes of slow running or jogging.Then walk for three to five minutes.Adding elements such as a cold water bath, foam rolling, or stretching will help your body recover.If you are doing longer or harder runs, these are useful.
Step 7: Listen to your body.
You have to finish your runs and get in as many runs as you can.The intensity of your runs will help you burn fat.If you are tired or sick, consider a shorter run or even a rest day.To continue burning fat, adjust your running schedule from here.If you are experiencing pain, keep in mind that not listening to your body can lead to injuries.Giving yourself a couple of days of rest can be the difference between continuing your training or seeing a doctor.It is possible to do easy cross-training on days you are sick.Swimming, biking, rowing, or using the elliptical can help you burn calories.
Step 8: Be patient.
It takes time to lose weight and burn calories.No one became a marathon runner overnight.If you don't see the fat coming off in two weeks, you can get discouraged.If you make small progress at your runs, you are doing exactly what you need to burn fat.
Step 9: Add more intervals.
Adding a few high intensity intervals to your runs can increase your fat burning potential.You can add high intensity intervals at the end of your runs for two to three days a week.Intervals can help you get faster.On a day that is not close to your long run, schedule one speed workout every week.If your long run is Saturday, you could do a speed workout on a Wednesday or Thursday.If you want to do this, do your normal workout and then run between four to eight 400 meters, or one loop of a track, intervals at your race pace.Intervals are added at the end of your runs two or three days a week.If you want to increase your intensity for 30 seconds, run or jog at your normal pace for 60 seconds.Shuttle runs are a part of interval training.
Step 10: Hit the mountains.
You can burn calories by running hills.It can help you get stronger and burn more fat.If you want to burn more fat, add some hills to your workouts.It is possible to increase fat burning benefit by doing one hill workout every week.You can do hill intervals or repeats at the end of a workout.You might need to play with hill workouts a bit to figure out which works best for you.If you live somewhere flat, set the treadmill at a 5% incline.If you want, you can reset in between intervals.
Step 11: You should step up your run.
The calories and fat from running stairs are similar to hills.It is one of the best fat burning and overall conditioning exercises you can do.You can either run stairs at a stadium or use a stair machine at the gym.If you want to replace one run a week with a stair run, add this.Run up the stairs at a fast pace and then down them at slow jog or trot to recover.If you are using a stair machine, try running up the stairs at a hard pace for a minute and then easy stair running.It is a good idea to be careful when running stairs.
Step 12: Take on an obstacle course.
Some people don't like running alone.Add some obstacles to your daily run if this is the case.You can use this to keep your heart rate high.Obstacle courses require a short burst of power for jumping and coordination, so be sure to take a break after your warm up.Natural obstacles can be used if you are running outside.You can jump over logs and boulders on the trails.If there are any obstacle courses in your area, please let me know.A cargo net to climb, a rope climb up a nearly vertical wall, leaping through tires, running through a concrete tunnel, and a mud pit are some of the features that might appeal to runners.At the beginning of your run, build your own obstacle course at home.Garbage cans, small cones, and ladders are items you can include around the house.
Step 13: Run with an empty stomach.
Go for a slow, pre-breakfast run if you feel like it.Your fat burning potential can be boosted by doing a run on an empty stomach.If you get lightheaded, take a banana or something small on your run.Your body gets used to running without breakfast because it draws on your body's fat stores for fuel.Within 15 to 30 minutes of finishing your run, have a normal, healthy breakfast of whole foods and water.This can help regulate blood sugar levels.You could have a bowl of steel cut oatmeal with fresh fruit, some Greek yogurt, a glass of water, and a cup of coffee with skim milk.
Step 14: It's a good idea to do a little strength training.
Adding strength training to your weekly runs can help you burn calories.Resistance exercises can help to increase your running speed.You can increase your strength by 50% by doing two to three strength training sessions per week.More muscle will help you burn fat.If you want to build strength, try two sets of 15 reps of squats.Lunges.The leg is extended.Curls on the legs.Pull ups.Push ups.Bicep curls.Extensions to the tricep.There is a chest press.There is one arm row.Flyes.There are Planks.Hold this exercise for 30 to 60 seconds and repeat two or three times.