11 Nov 2013
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If you 'enjoy' running &/or trotting then you have chosen a very effective way for burning calories. What's important though is that you mix up your workouts. This helps to keep them interesting, and also by increasing the intensity you will burn even more calories.
Here are 3 ways to mix up your weekly runs:
1. Run Hills: Hill running is more intense than running a flat course because your leg muscles must work against gravity to propel your body forward. Not only do your legs get a great workout, but your heart does as well. This boost of intensity burns additional calories and helps shape the lower body. So either incorporate hills on your favourite run, or pick a hill and do 8-10 hill runs up it, recovering slowly on the way down.
2. Sprints: Running sprints (or atleast faster than your 'long run pace') allows you to run faster and harder than you would normally be comfortable running, because the workout has a recovery period built in. For example, you run hard for 100 meters, and then walk 100 meters to recover. Repeat sprint periods and recovery periods throughout the workout session. It is important to warm up thoroughly before sprinting to minimize the risk of injuries
3. Go Long: Once a week, head outside for a run that is longer than your other runs. Initially, plan to run about 10 minutes longer than your easy run, but gradually increase the long run distance until it is one and one-half the length of your easy runs. Long runs mean covering more kilometers, which increases the number of calories you burn for the week. Don't worry about speed for this workout
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