If you are planning to lose your extra weight, you need to create a calorie deficit. A strategy has to be implemented for burning more calories than you consume. Running is considered a moderate to vigorous aerobic exercise, and is effective at burning calories. By increasing the duration, intensity and frequency of your running workouts, you can maximize the calories burned. Consult with your health-care provider before beginning an exercise program.
Significance
Two of the leading risk factors for heart disease are inactivity and being overweight. According to the President's Council on Physical Fitness and Sports, 37 percent of adults report that they are not physically active, and only three out of 10 adults get the required amount of physical activity. The President's Council on Physical Fitness and Sports states that nearly 60 million Americans are obese, and approximately 41 million Americans are pre-diabetic. Type-2 diabetes is another disease that is directly linked to inactivity and obesity.
Considerations
The American College of Sports Medicine recommends that a healthy adult over 65 get 20 minutes of vigorous aerobic exercise, three days a week. However, if you are trying to lose weight, you will need to increase how often you run, and the amount of time you run. To attain a maximum amount of calories burned, you need to gradually increase the intensity of your sessions, as well. One way you can increase the intensity is by running at a higher speed. According to The Mayo Clinic, a 200-lbs. person running at 8 mph burns 1,229 calories in one hour. Reduce the speed to 5 mph and the same person would burn 728 calories.
Interval Training
Adding intervals to your running program is an effective way to increase the amount of calories you burn. Interval training involves alternating periods of intense exercise, with periods of less-intense exercise. For example, you could alternate running at a pace of 5 mph, with 220 yard sprints. Interval training could also involve alternating running hills with running on level ground. Consulting with a certified fitness professional can help you determine the best method for adding intervals to your running program.
Warnings
Running creates significant impact on your weight-bearing joints. Obtaining a quality pair of running shoes can help minimize the impact. Also, to avoid injury, stretch your leg muscles and warm up at a slow pace for five to 10 minutes. When you finish running, cool down for five to 10 minutes and stretch your muscles again.
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