Best Type Of Running To Lose Weight – A Complete Guide To Weight Loss
Many people start running as a way to lose weight. Running has been proven time and time again as one of the best exercises to shed unwanted fat. However, many people think running more often is better for weight loss. However, this is not necessarily true.
This article discusses the best type of running to lose weight and whether you should run fast or slow to burn fat.
Keep reading to find out the three most effective running workouts for losing weight.
The 4 Most Effective Running Workouts For Losing Weight
When it comes to running and weight loss, four workouts trump the rest. These include:
– Aerobic intervals
– Intervals at 5k race pace
– Continuous runs at your 10km pace
– Long runs
Aerobic intervals require you to run at 85-90% of your maximum sprint. Each interval should last no longer than 30 seconds. And requires the person to walk during the recovery phase.
To do this workout you must first complete a warm-up of at least 10 minutes. It is also wise to incorporate some small sprints to raise your heart rate and warm up the muscles. It will also help to improve your range of motion, so you are ready for submaximal sprints. Then sprint for 20-30 seconds at 85-90% of your maximum sprint. Once you have completed the 20-30 seconds, rest for 40-60secs. the rest should involve slow walking as recovery. Repeat this cycle for 20 intervals.
During these intervals try not to start too fast, especially during the first few efforts. This will help you get through the entire workout without fatiguing early in the session.
Intervals at 5k race pace
These 5k race pace intervals, require you to run at your 5k race pace. If you don’t know your estimated 5km pace, you can use a running calculator here to estimate your 5km finishing time. If you still don’t know what your 5km running speed is, you can also use heart rate for this session. You can do this by taking 220 minus your age and then using 90-95% of that value. Even though it won’t be 100% perfect, it will help set a starting point for you.
To do the workout, start by warming up for 10+ minutes. Then repeat 4 minutes at your 5km pace and then spend 4 minutes of slow jogging as recovery. Repeat this cycle for a total of 4-6 repetitions. Alternatively, do this for a total of 32 to 48 minutes.
It if is your first time attempting a workout like this, start with 4 repetitions before increasing one repetition each week.
Continuous runs at your 10km pace
Instead of running intervals, continuous runs at your 10km pace require steady-state running for a period of time. These should be run at your average 10km race pace. Just like the 5km race pace intervals, using a calculator can help you estimate your 10km time. Alternatively use the same heart rate formula and take 85-90% of that value.
To do the workout warm-up for 10+ minutes and then do 4 repetitions of 10 minutes at your 10km race pace. Then spend 3 minutes recovering between each interval by jogging slowly. When jogging slowly, remember to focus on getting the heart rate as low as possible.
Alternatively, you can split this into 2 repetitions of 20 minutes. However, make sure you take at least 10 minutes of recovery between each interval.
The long run is self-explanatory. This should be your longest run of the week and the intensity should be at a level where you can comfortable have a conversation. Your long run should be one and a half times longer than your normal distance run. For example, if you are running 30 minutes multiple times a week, the long run should be 45 to 60 minutes in duration.
Should I Run Fast Or Slow To Burn Fat?
To get the most benefit out of your runs for losing weight a combination of running fast and slow is the best. That means
the best type of running to lose weight is a variation of workouts and speed throughout the week.
High-intensity runs, such as intervals are a great way to burn calories and keep your metabolism raised throughout the day. However, slower runs can help build endurance, burn fat and help improve recovery.
So, if you are serious about losing weight, combining a long run with an interval session each week is the best way to go about it. The rest of your runs should be either done as a recovery run or a distance run that is less than one and a half times your long run.
As we already discussed in this article, the best type of running to lose weight includes a mixture of aerobic runs and intervals. That way you will improve your running while keeping your metabolism high throughout the day.
Can I Lose Weight By Running 30 Minutes A Day?
It is completely possible to lose weight by running only 30 minutes a day. However, the get the best benefit from those 30 minutes it is recommended that you spend that time doing either intervals or steady-state running. These types of workouts should be completed 2-3 times a week, then the remaining runs should be done at a low intensity to promote recovery and fat burning.
Alternatively, if you are new to running, just running 30 minutes a day will promote weight loss for a period of time. Once the body starts to plateau and you don’t see the weight anymore, it is time to implement some of the intervals above.
Will Jogging Reduce Belly Fat?
Since running is one of the best forms of exercise to lose belly fat, regular running will help reduce fat around the stomach and other regions of the body.
Even when weight loss starts to plateau, implementing some of the workouts in this article for variation can help keep the weight loss journey alive.
However, weight loss is not only about running. It is important to also look after your diet and have consistency in your training for the best results.
If you are unsure how to lose weight off the belly by running, or unsure of what running workouts can promote weight loss, speak to a personal trainer or running coach. They can help adjust your training plan and take this into consideration.