Did this summary help you? Yes No. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Log in Facebook. No account yet? Create an account. Edit this Article. We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. Learn why people trust wikiHow. Explore this Article parts. Tips and Warnings. Things You'll Need. Related Articles. Article Summary. Part 1 of Develop a running plan. You will likely get faster the longer you stick to your program.
Start slowly. Try to gradually build up to half an hour of running by adding three to five minutes to your runs each week. You can also set a specific mileage to start, such as two or three miles, or even a mixture of time and distance. Mix shorter distances and times with one long run and a day or two of rest every week.
Or, another option is to increase the intensity of your runs, such as by trying to run faster or incorporating a hill or two into your route. Do your runs any place you feel comfortable. It could be on the road, trails, or even a treadmill. Warm up before runs. Gradually easing into your run with a gentle warm up can prevent injury and help you run longer.
3 Effective Ways to Burn Fat While Running
Afterward, jog easily for another three to five minutes before starting to run your usual pace. Go the distance. Take walk breaks if necessary. There is nothing wrong with being too tired or winded, especially if you are just starting out.
In fact, walking for a minute or even five in between may help you run for a longer time or distance. Breaking longer runs down into manageable sections or playing games with your mind to go the distance can help you get through any run. If your legs are good, run to the next pole. Maintain a steady pace.
You can always 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. A good rule of thumb is that you should be able to carry a comfortable conversation while running. This will help you get into the fat burning zone. Keep yourself hydrated.
Why You’re Not Losing Weight When You Run (And What To Do About It)
Having enough water to drink is an important part of staying healthy, but it can also boost your ability to run for longer. This is especially true in hot weather. Taking some water with you on a run can keep you hydrated and may help you go the distance. For someone running one to four hours, drink 3 to 6 ounces every 15 to 20 minutes. 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.
Have 8 to 24 ounces post-run to replace fluids. Cool down. Just as a warm up and quality run are important to keeping yourself healthy while burning fat, so is a good cool down. This can help shift your blood flow to resting patterns, prevent dizziness, and help your muscles recover. Then switch to a three to five minute brisk and gentle walk. Consider adding elements such as a cold water bath, foam rolling, or stretching and yoga moves to help your body further recover. These are especially useful if you are doing longer or harder effort runs. Stick to your plan, but listen to your body.
The frequency and intensity with which you run will help you burn fat. From here adjust your running schedule so that you can stick to your plan and continue burning fat. Just giving yourself a couple of days of rest can be the difference between continuing your training or needing to see a doctor.
Swimming, biking, rowing, or using the elliptical can keep your endurance level and fat burning potential at their peak. Be patient. Remember that sensible and healthy weight loss and fat burning takes time.
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In addition, no one became a marathon runner overnight. Part 2 of Add intervals. Adding just a few high intensity intervals to your runs every week can help boost your fat burning potential. You can dedicate one workout every week to doing high intensity intervals or add some intervals at the end of your runs two to three days a week. Schedule one speed workout every week on a day that is not close to your long run.
For example, you could do a speed workout on a Wednesday or Thursday if your long run is Saturday. For this, do your normal workout and then run between four to eight meters, or one loop of a track, intervals at your race pace. Add five to 10 minutes of intervals at the end of your runs two or three days a week. Run or jog at your normal pace for 60 seconds and then up your intensity for 30 seconds. You could also do shuttle runs as a part of your interval training. Hit the hills. It not only can help you burn more fat and get stronger, but also increase your endurance.
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Add some hills to one or two workouts per week to help yourself burn more fat. You can also do hill intervals or repeats at the end of a workout or two each week. You may need to play with hill workouts a bit before figuring out which works best for you. You can reset in between intervals if you want.
Step up your run. Similar to hills, running stairs can blast calories and fat. Choose to either run physical stairs—such as at a stadium—or use a stair machine at your gym. Run up the stairs at a fast pace and then down them at slow jog or trot to recover. Tackle an obstacle course. Some people may find running alone a bit tedious. If this is the case, consider adding some obstacles to your daily run. This can help to keep your heart rate high while you work at building smaller muscles groups. Use natural obstacles if you are running outside.
Trails are especially great—you can jump over creeks and logs and swivel around boulders. See if there are any obstacle courses available to the public in your local area.
Helpful Weight Loss Tips: How to Burn Fat While Running
Some features that might appeal to runners are: a cargo net to climb, a rope climb up a nearly vertical wall, leaping through tires, running through a concrete tunnel, a mud pit through which you have to crawl. Build your own obstacle course at home to do at the beginning of your run. Incorporate items you have around the house such as garbage cans over which to jump, small cones around which you can run, and ladders you can climb.
Run on an empty stomach. If you feel able, go for a slow, pre-breakfast run. Doing your run on an empty stomach can boost your fat burning potential. Make sure to take a banana or something small on your run in case you get lightheaded. This can help stabilize blood sugar levels and promote recovery.
For example, 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.
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Do a little strength training. It's not necessary to do all of the planning on your own. There are plenty of training plans available online.