Running workouts can burn fat and calories.
People trying to lose weight face a number of difficulties, and one is the decision about exercise. Exercise is a key component to any weight loss or health control system, but with different cardiovascular machines, weight training regimens and "10 minutes a day" quick fixes, exercisers face a number of options. Some choose to just go outside and run, and running can help to burn calories and fat that can lead to weight loss.
Slow and Steady
The best way to burn fat through running is to partake in a long, steady running exercise.
Run slow and steady at a speed you can maintain for 45 minutes to an hour. Do your best not to slow down or stop during this entire running period. Maintaining this speed, even if it is not your top running speed, will get into the core of your metabolism and burn actual fat instead of simply burning calories.
This type of running can be done on a treadmill, a track or any open area where you can run for a prolonged period of time. Know your running area, and adjust for hills and other obstacles as necessary. Some runners may be able to handle these obstacles better than others.
Remember that each runner is different, so don't compare your speed to other runners you may see. The important part of this exercise is to maintain a steady pace at all times.
High Intensity
A high-intensity cardiovascular workout may be better reserved for experienced runners, but using this type of workout can burn large numbers of calories, which leads to fat burn. High intensity running also boosts your metabolism, which breaks down calories and fat quickly throughout the rest of your day.
High intensity running workouts generally consist of interval training. In short, you may sprint for an 1/8 mile and walk an 1/8 mile, alternating explosive running with gentle movements. High intensity cardio is closer to weight lifting regime, in which you push yourself for a set repetition and then rest.
Because of their increased intensity, these interval workouts should only last 20 to 30 minutes. According to Shape Fit, a 145 pound runner can burn 300 calories in only 30 minutes of running, depending on the speed and intensity of the workout.
Balanced Workouts
It may seem strange that each type of running workout has set time limits, but the human body will only burn fat for so long before it moves on to easier and more efficient energy sources.
Author Josh Clark of Cool Running, an Internet running resource and encyclopedia, advises that as your body tires, it stops burning fat and calories and turns to reserves of glycogen or sugar, which are easier to break down for energy. Therefore, after 30 to 40 minutes of high intensity running or one hour of slow running, your are no longer burning fat.
Remember that you should push your body, but you also must respect its limits. Never run if you are in pain (a different sensation than simply soreness) or suspect an injury. Maintain a healthy diet to give your body the fuel it needs for any type of running workout.
Tags: burn calories, High intensity, intensity running, type running, your body, burning calories