Best Running Method for Weight Loss

January 26, 2023 TruthUSA

While all methods of running can help you burn calories, and therefore lose weight, interval running is the best running method for weight loss. Interval running is a method of running where you alternate between bursts of high-intensity running and periods of slow running, walking, or rest.

It is the best running method for weight loss for a number of reasons. First, high-intensity workouts are much more effective at burning fat than low-intensity workouts. One study on 17 women found that high-intensity interval training was more effective at fat loss than moderate-intensity training. In fact, only high-intensity interval training resulted in a significant change in abdominal fat after 16 weeks.

Secondly, interval running causes an effect known as the after-burn. After an intense workout, muscles enter an energy-intensive recovery phase where the body continues to burn fat. Some studies show that this effect can last up to 24 hours, meaning you can literally burn fat in your sleep.

Thirdly, it is much less time-consuming than other types of training as it requires less time to achieve similar results. One study found that just 2.5 hours of interval training a week achieves nearly identical results to 10.5 hours of endurance training per week.

This is not to say that other types of running aren’t effective for weight loss. However, interval running will give you the fastest results with the least time investment.

How Do I Start Interval Running for Weight Loss?

Get the right equipment. This is especially important if you are new to running or to physical exercise in general. High-quality running shoes are key to a good run, but other tools like a heart rate monitor, treadmill, and even comfortable running attire can make your run a little more enjoyable.
Decide on the interval running method. Just like running in general, there are different ways to do interval running. Keep reading to learn about the different types of interval running.
Choose an easy plan to follow. The best plan for you will depend on your level of fitness and how often you currently run. These are two different factors as you can be reasonably fit but not used to running, especially at a very high intensity.
Test the plan. For your first try, don’t focus too much on completing the exercise, but instead, use the experience to determine if you have chosen the right running plan. You may find that you’ve chosen a plan above your level of fitness, in which case you would have to dial it down. In some cases, you may find that the plan is too easy for you. If this is the case, amp it up a little on your next try and go from there.
Go for your first interval run. Now that you have the right gear and the right plan, go out there and start your journey to a lighter weight and, more importantly, a healthier body and mind.

Types of Interval Running

There is no standard for categorizing interval running methods. The methods are often classified according to how much time you spend in the work phase (high-intensity phase) and the recovery phase (low or moderate-intensity phase).

Below are some of the popular methods for interval running:

Aerobic Intervals

This is a simple method of interval running where your work time to recovery time ratio is 1:2. In other words, if you spend 30 seconds performing a high-intensity sprint, you’ll follow it up with a one-minute session of slow running, walking, or rest.

Ideally, your intense phase shouldn’t last more than 30 seconds. If it does, it is likely you’re not running at a high enough intensity.

During your intense period, you’ll run at your submaximal sprint—meaning 85 to 90 percent of your full capacity. Avoid running at 100 percent as you may not be able to sustain it throughout your workout. You know you ran at the right intensity if your first sprint is at the same intensity as your last.

Total training time for aerobic intervals can range anywhere from five to 30 minutes.

5K Pace Race Intervals

For this method, your work time will be equal to your recovery time. During your work time, you’ll run at your average 5K pace. If you haven’t run a 5K or are unsure of your average 5K pace, you can use your heart rate to determine your pace.

To find your 5K pace heart rate, find out your age group’s maximum heart rate by subtracting your age from 220. Your 5K pace heart rate is about 90 to 95 percent of the result.

Your 5K pace heart rate = 90 to 95 percent (220 – your age)

This method is only fairly accurate since it takes some time, up to two minutes, to reach the desired heart rate.

Incremental Interval Running

This style of interval running involves gradually increasing your work time with each repetition. After your warm-up, start with a 30-second sprint at about 75 percent of your maximum capacity followed by a 30-second jog or walk. For your next repetition, sprint for one minute and follow with a one-minute jog or walk.

Continue to increase your work time by 30 seconds until you make three minutes. To bring your heart rate down, repeat the sequence, starting from the longest interval, until you get back to the 30-second interval.

None of these methods of interval running is inherently better than the other. Experiment with one or all to choose the best one for YOU. Feel free to make some adjustments to the times to suit your fitness level and lifestyle.

READ MORE : Weight Loss Helps Knee Arthritis

Running Plan for Weight Loss

Stuck on deciding how to structure your interval running? We have designed a free running plan to help on your weight loss journey.

4-Week Running Plan for Weight Loss

Week 1

Monday – 30-minute walk or light jog
Tuesday – Rest
Wednesday – Run for 20 seconds, walk or jog for 40 seconds (repeat for 10 minutes total)
Thursday – Rest
Friday – Run for 20 seconds, walk or jog for 40 seconds (15 minutes total)
Saturday - Rest
Sunday – Rest

Week 2

Monday – Run for 30 seconds, walk or jog for 60 seconds (15 minutes total)
Tuesday – Rest
Wednesday – Run for 30 seconds, walk or jog for 60 seconds (20 minutes total)
Thursday – Rest
Friday – Sprint for 30 seconds, walk or jog for 60 seconds (20 minutes total)
Saturday – Rest
Sunday – Rest

Week 3

Monday – Run for 30 seconds, walk or jog for 30 seconds. Repeat with 30-second increments for three minutes. Repeat the sequence starting from three minutes to 30 seconds.
Tuesday – Rest
Wednesday – Run for 30 seconds, walk or jog for 30 seconds. Repeat with 30-second increments for three minutes. Repeat the sequence starting from three minutes to 30 seconds.
Thursday – Rest
Friday – Sprint for 30 seconds, walk or jog for 30 seconds. Repeat with 30-second increments for three minutes. Repeat the sequence starting from three minutes to 30 seconds.
Saturday – Rest
Sunday – Rest

Week 4

Monday – four minutes at 5K pace, four minutes of recovery (Repeat four times, 32 minutes total)
Tuesday – Rest
Wednesday – four minutes at 5K pace, four minutes of recovery (Repeat four times, 32 minutes total)
Thursday – Rest
Friday – one minute at 5K pace, one minute of strength training exercise (e.g., squats, lunges, or push-ups). Repeat the sequence for five minutes at 5K pace.
Saturday – Rest
Sunday – Rest

For the best results, always start and finish your workout with a warm-up or cool-down period, respectively. A warm-up period allows your heart rate to rise gradually and the cool-down period does the same, except your heart rate is going down.

For an easy warm-up or cool-down routine, lightly jog for five minutes.

How Much Should I Run a Day to Lose Weight?

To lose weight, you need to run about 50 minutes a day. It takes about 10 minutes for an average runner to run a mile, which burns about 100 calories. If you were to achieve the recommended weight loss rate of one pound a week, you would need to burn 3500 calories a week, which equates to 50 minutes of daily running.

As we have seen above, interval running is much more efficient at burning fat—meaning you can lose the same amount of weight with shorter running sessions.

It is important to know that the right duration to run each day is the duration you can sustain in the long term, probably even for life. Remember, there is no use in losing weight quickly if you’ll just gain it back in the end.

Focus on steadily improving your running duration and intensity, and eventually, weight loss will inevitably happen.

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