How to maximise your fat loss when going for a run, according to Sam Wood

5 min read
Why is walking great for weight loss?

Fitness expert Sam Wood shares 5 tips that’ll help burn more calories every time you head out for a run.

Are you sick of the same old results from your regular run? Well, stop doing the same run. If nothing changes, nothing changes.

So, if you’ve been doing the same 4km loop back to your front gate for the last four years, it’s time to shake things up. Here are my top tips to get the most out of your run and maximise that fat burn.

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5 tricks to maximise fat burn on your run

1. Intervals

Interval running is a great way to build your endurance and really maximise your calorie burn. After a high intensity workout like interval running, your body takes longer to return to its usual resting state, meaning you continue to burn calories once your run is over. So, if weight loss is your goal, interval running is more effective than steady state cardio.

2. Hills

Like interval running, hills add intensity to your runs and can help improve your speed, strength and endurance. Instead of adding intensity with speed intervals, hills allow you to add intensity without increasing your speed. Your body adapts to running on flat surfaces, so hills are a great way to challenge yourself and burn some extra calories while really working your lower body and core.

3. Stairs

I think stairs are seriously underrated and I love to mix up my runs with a stair session. The best thing about stair runs is the intense rate at which you are working means you don’t need to work for as long so this is perfect if you’re time poor and want bang for your buck. You can also mix it up by hitting every second step, having both feet touch each step, throwing in some lunges or even doing one-leg hops. Get creative!

4. Track your runs

Wearable devices are great tools for helping you track your progress, stay accountable and to help you see where you are improving or what areas of your runs you can work on – whether it be your splits, distance, average pace, max heart rate and so on. You want to ensure you are progressing in one way or another, and wearable devices are great ways to ensure you’re on track.

5. Throw in some functional movements

Running doesn’t have to be simply one leg after the after for long periods of time. Every 5 to 10 minutes throw in some functional movements like squats, lunges, push-ups or burpees. You could even do a 5-minute jog, 1-minute of lunges, 5-minute jog, 1-minute of squats and so on. Again, it’s all about getting creative.

Sam Wood is the founder of 28 by Sam Wood. Follow him on Instagram @samjameswood and @28bysamwood.

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