While all modes to run It can help you burn calories, and thus lose weight. Interval running is the best way to run Weight loss. Interval running is a method of running where you alternate periods of intense jogging with periods of slow running, walking or rest.
It is the best way to run for weight loss for a number of reasons. First, high-intensity workouts are more effective at burning fat than low-intensity workouts. One study in 17 women found that high-intensity interval training was more effective at losing fat than moderate-intensity training. In fact, only high-intensity interval training resulted in a significant change in belly fat after 16 weeks.
Second, time-lapse playback causes an effect known as afterburn. After an intense workout, muscles enter an energy-intensive recovery phase as the body continues to burn fat. Some studies show that this effect can last up to 24 hours, which means you can literally burn fat while you sleep.
Third, it is much less time consuming than other types of training because it takes less time to achieve similar results. One study found that just 2.5 hours of interval training per week yields nearly identical results to 10.5 hours of endurance training per week.
This does not mean that other types of running are not effective Weight loss. However, interval running will give you the fastest results with the least investment of time.
How do I start interval running to lose weight?
- Get the right equipment. This is especially important if you are new to running or physical exercise in general. Quality running shoes are the key to a good run, but other gadgets like a heart rate monitor, treadmill, and even comfortable running clothes can make running more fun.
- Select the time-lapse mode. Just like running in general, there are different ways to do interval running. Keep reading to learn about the different types of interval.
- Choose an easy-to-follow plan. The best plan for you will depend on your fitness level and how often you currently run. These are two different factors where you can be reasonably fit but not used to running, especially at a very high intensity.
- Test the plan. On the first try, don’t focus so much on completing the workout, but instead use the experience to determine if you’ve chosen the right running plan. You may find that you have chosen a plan that is above your fitness level, in which case you should request it. In some cases, you may find that the plan is too easy for you. If this is the case, hit it a little lower on the next try and go from there.
- Go to your first interval. Now that you have the right gear and the right plan, go ahead and begin your journey to a lighter weight and, most importantly, a healthier body and mind.
Types of intermittent running
There is no standard for classifying interval running methods. Techniques are often categorized according to the amount of time spent in the work phase (high intensity phase) and recovery phase (low or medium intensity phase).
Here are some common ways to run the interval:
air periods
This is a simple method of interval running where the ratio of your work time to your recovery time is 1:2. In other words, if you spend 30 seconds doing a high-intensity sprint, you’ll follow it up with one session of slow running, walking, or rest.
Ideally, your intense phase should last no more than 30 seconds. If so, you probably aren’t running at a high enough intensity.
During an intense period, you’ll be running at submaximal pace — which means 85 to 90 percent of your full capacity. Avoid running at 100 percent because you may not be able to sustain it throughout your workout. You know you ran at the right intensity if your first race was as intense as your last.
The total training time for aerobic intervals can range anywhere from five to 30 minutes.
Read more: Weight loss and an increase in waist circumference increase the risk of death
5k intervals sprint
For this method, your working time will be equal to your recovery time. During your working time, you will run at an average speed of 5 km. If you haven’t run a 5K or aren’t sure of your average 5K pace, you can use your heart rate to determine your pace.
To find your 5K heart rate, find out your maximum heart rate for your age group by subtracting your age from 220. Your 5K heart rate is about 90 to 95 percent of the result.
5k heart rate = 90 to 95 percentile (220 – your age)
This method is only somewhat accurate because it takes a while, up to two minutes, to reach your desired heart rate.
Run the incremental separator
This style of interval running involves gradually increasing your work time with each repetition. After your warm-up, start with a 30-second sprint at about 75 percent of your maximum capacity followed by a 30-second jog or walk. For the next repetition, sprint for one minute and follow it up with a one-minute jog or walk.
Continue to increase your work time by 30 seconds until you reach three minutes. To lower your heart rate, repeat the sequence starting with the longest interval until you’re back to the 30-second interval.
None of these interval running methods are inherently better than the others. Try one or all to choose the one that works best for you. Feel free to make some adjustments to the times to suit your fitness level and lifestyle.
Read more: Losing weight helps with knee osteoarthritis
Running plan for weight loss
Stuck in deciding how to organize your interval? We’ve designed a free running plan to help you on your weight loss journey.
4 week running plan for weight loss
Week 1
- Monday – 30-minute walk or jog
- Tuesday – rest
- Wednesday — Run for 20 seconds, walk or jog for 40 seconds (repeat for 10 minutes in total)
- Thursday – rest
- Friday: Run for 20 seconds, walk or jog for 40 seconds (15 minutes total)
- Saturday – rest
- Sunday – rest
Week 2
- Monday: 30-second run, 60-second walk or run (15 minutes total)
- Tuesday – rest
- Wednesday — Run for 30 seconds, walk or jog for 60 seconds (20 minutes total)
- Thursday – rest
- Friday – Jog for 30 seconds, walk or jog for 60 seconds (20 minutes total)
- Saturday – rest
- Sunday – rest
the third week
- Monday: Run for 30 seconds, walk or run for 30 seconds. Repeat in 30-second increments for three minutes. Repeat the sequence, starting from three minutes to 30 seconds.
- Tuesday – rest
- Wednesday: Run for 30 seconds, walk or run for 30 seconds. Repeat in 30-second increments for three minutes. Repeat the sequence, starting from three minutes to 30 seconds.
- Thursday – rest
- Friday – Run for 30 seconds, walk or run for 30 seconds. Repeat in 30-second increments for three minutes. Repeat the sequence, starting from three minutes to 30 seconds.
- Saturday – rest
- Sunday – rest
fourth week
- Monday – Four minutes at a 5k pace, four minutes of recovery (repeat four times, 32 minutes total)
- Tuesday – rest
- Wednesday – Four minutes at a 5k pace, four minutes of recovery (repeat four times, 32 minutes total)
- Thursday – rest
- Friday – 1 minute at a 5K pace, 1 minute of strength training (eg, squats, lunges, or push-ups). Repeat the sequence for five minutes at a 5K pace.
- Saturday – rest
- Sunday – rest
For best results, always begin and end your workout with a warm-up or cool-down period, respectively. The warm-up period allows the heart rate to rise gradually and the cool-down period does the same, except that the heart rate decreases.
For an easy warm-up or cool-down routine, jog lightly for five minutes.
How long per day should I run to lose weight?
To lose weight, you need to run about 50 minutes a day. Running one mile takes about 10 minutes, which burns about 100 calories. If you were to achieve the recommended weight loss rate of 1 pound per week, you would need to burn 3,500 calories per week, which equals 50 minutes of running per day.
As we saw above, interval running is more effective at burning fat – which means you can lose the same amount of weight with shorter running sessions.
It’s important to know that the right amount of running each day is how long you can sustain in the long run, maybe even for life. Remember, there is no point in losing weight quickly if you gain it back eventually.
Focus on steadily improving the duration and intensity of your run, and eventually, weight loss will inevitably occur.