Weight-loss running

Ok, i've just written about hill repeats giving bigger butts and improving your running. Now let us take a look at the number one reason people start running: weight-loss.

Running is a high-impact form of exercise. It is one of the best cardiovascular exercises, which is when you move your limbs in a repetitive motion for an extended period of time. This causes you to sweat, and burn calories. When you burn through calories, then you move on to burning fat. And so you lose weight.

But how long to run? Well, you need to take time into consideration. You need to train often and long. If not, you will not see the results you are looking for from running. You need to run 60 to 90 minutes five days a week for the best results, according to one report. (Remember that you only need 30 minutes a day, 3 times a week if you are only interested in strengthening your heart.) Running multiple times (doubling) a day is as effective as running long runs. But doubling is problematic and is a tool to be used sparingly by experienced runners.

Another strategy is a sprinting. For a distance runner, sprinting means interval runs. Now, you burn more calories during sprints, and you raise your metabolism for hours after training. Over time you will add muscle to your form. By adding even a small amount of muscle, you will keep your resting metabolic rate revving for 24 hours. So overall calories burn is better from sprinting.

Start your workouts with a light warm-up jog for five to 10 minutes,then run as fast as you can for 20 seconds. Slow your pace down to a light jog for 40 seconds, then break into another sprint. Repeat this pattern for the rest of your workout and finish with a light cool-down jog for five to 10 minutes. Now the intervals of sprinting and rest will become longer and shorter as you become stronger and stronger. And leaner and leaner.

Another strategy is the hill repeats. I won't go into them again, i have talked at length previously on them. But I will say that if your aim is to lose weight and you have a limited amount of time, hill repeats will fit your needs.

You will be able to boost your progress by cutting back on your caloric intake and basing your diet around nutrient-dense foods. A daily reduction of 500 calories will promote about 1 lb. of weight loss a week.

Watching your caloric intake and adding fast sprints (or hill repeats) will greatly increase metabolism. Keep running consistently. You will see a leaner you.

I hope today's entries on hills and weight loss helped you. If you have any questions, please drop me an email here or at runmadrid@gmail.com.

Also, if you live the community of Madrid, come run with us in July and August.

See you on the roads!

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