A running program is an effective strategy if your goal is to reduce body fat. Running requires relatively few skills and no special equipment except good running shoes. To maximize fat loss, you must be consistent and keep your heart rate in your target zone. To lose weight, you must burn more calories than you consume. Varying the intensity of your workouts can influence how much fat you burn. Consult your health care provider before beginning any exercise regimen, including running.
Intensity
Aerobic exercise is classified as low, medium or high intensity. You are running at low aerobic intensity when your heart rate is at the low end of your target zone. Low intensity aerobic exercise burns a greater percentage of calories from fat than a higher intensity level. However, running at a higher intensity burns more overall calories. For example, a 200-pound individual running at 5 miles per hour, for one hour, burns 728 calories. The same individual would burn 1,229 calories in an hour running at 8 miles per hour. Higher intensity aerobic exercise also elevates your metabolism for several hours after you finish.
Interval Training
Add intervals to your running routine by alternating between low intensity and bursts of high intensity running. Interval training effectively burns extra calories and increases your aerobic capacity. The length of your high intensity intervals should vary, depending on your fitness level and how you feel on a given day. For example, your intervals can consist of alternating jogging and sprints.
Hill Training
Incorporate hills into your running program to increase your leg strength, power and aerobic capacity. Running hills also boosts the amount of calories you burn. A 150-pound person burns an additional three to five calories per minute each time the grade is increased by 5 percent. Alternate between rolling hills and shorter, steeper hills.
Sprints
Sprints are a form of high intensity exercise that primarily focus on the large muscles of the thighs and buttocks. A 150-pound person burns 1,157 calories in an hour running 220 yard sprints. Do a thorough warm-up and cool-down as part of your sprint workout. Consult your health care provider to determine if you are fit enough to run sprints.
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