Muscles burn a mixture of creatine phosphate, glucose and fat for fuel when you are running. The intensity and the duration of your runs strongly influence the percentage of each fuel used during your workout. Training your body to use fat as fuel doing your runs requires a mixture of running workouts including long, low- to moderately-intense sessions and short, highly-intense routines. Both styles of training enhance the capacity of your body to draw upon the fat stores in your fat cells and burn plenty of calories.
Step 1
Do a 90-minute run or run and walk workout at 50 to 76 percent of your maximum heart rate one day a week. Calculate your maximum heart rate by subtracting your age from 220. Multiply your answer by 50 percent for the lower end of your heart rate range; multiply by 76 percent for the upper end of your heart rate range. It takes approximately 20 to 30 minutes into a cardio workout for your body to begin using fat.
Step 2
Complete a highly-intense interval workout one day per week. This increases your lactate threshold, or the point at which your muscles are so fatigued you cannot continue to run. Run for 20 minutes, alternating between a slow jog and a fast run every minute. This type of training increases the concentration of fat-burning enzymes in your cells, utilizing plenty of fat during your run workouts.
Step 3
Perform two, 40-minute, moderately-intense running workouts every week. Pick a running path, which takes you about 40 to 45 minutes to complete, running the route to beat your personal record. Or, enter a 5K race if it takes you nearly 40 minutes to run 3.1 miles, utilizing the motivation of a race to improve your running efficiency and burn fat.
Step 4
Consume slow-digesting carbohydrates 45 to 60 minutes prior to your running workouts. Make a peanut butter and jelly sandwich using an all-fruit spread and natural peanut butter over whole-wheat bread. Eating fast-digesting carbohydrates like candy or white bread before your workout quickly raises your blood sugar, then drops it into a hypoglycemic state, depressing fat breakdown.
Tips and Warnings
- Keep a running journal to monitor your fat loss with your training program.
- Gradually increase the duration, frequency and intensity of your runs, reducing the risk of strains and sprains.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "Strength and Conditioning Journal"; Fat Burning; Bruce Craig, Ph.D.; Oct. 2006
- "Strength and Conditioning Journal"; High-Intensity Interval Training: Applications for General Fitness Training; Brad Schoenfeld and Jay Dawes; Dec. 2009
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