If you’ve committed to regularly working out (or you really want to make that commitment!), running is one of your best options. All you need are sneakers and a sturdy sports bra, and maybe a rocking playlist. No pre-training, pricey gym membership, or equipment required. Running is great because it burns almost 9 calories every minute when you’re moving steadily along. If you’ve ever gotten into a steady rhythm of running though, you probably know that after a while your body plateaus. You can get stuck in a rut as your body burns fewer calories as you run, since it’s gotten more efficient over time.
The good news is you can shake up your routine with ease, making your runs more efficient to burn more fat and feel good in even less time than you’re used to. Here are some ways to mix it up!
Add some bursts of speed to make your muscles work harder and thus burn more calories. You also jump-start your metabolism with the higher intensity intervals, with your metabolism working harder for up to 24 hours after. Aim to complete these kinds of workouts at least once each week.
- On a flat section of road or a treadmill, speed up to a hard pace for 15 seconds. Drop down to a jog for 60 seconds, then repeat between 6 and 12 times.
- On a similarly flat surface, try a hard (but sustainable) pace for 30 seconds, then jog or walk to recover for 60 seconds. Repeat for 4 or up to 12 times.
- For a long interval, run a quarter of a mile at that hard pace, and walk or jog for two minutes. Repeat up to 8 times.
- For a hilly surface, run uphill for 10 seconds, then jog down the hill (or lower the incline to zero) for 45 to 60 seconds, or until you can breathe again. Repeat up to 8 times.
- Try adding some weight lifting before you run to increase the fat burn when you run. Supermans, squats, hip raises, and planks are all great options.
If you miss the therapy of a longer workout, keep up some 30+ minute sessions once or twice a week, and you’ll be golden to make sure your body is efficiently burning calories without spending half of your free time at the gym!
If you’re looking for more ways to keep your body in tip-top shape, or even just healthier than you are now, schedule a visit today by clicking below. We look forward to hearing from you!
Dr. Julie Drolet
P.S. Exercise can be a boon to any mixed-up hormones you have. Find out more about them in our free webinar, found here.