The best way to burn calories when running is through interval training. "Fitness: Theory and Practice" describes interval training as alternating high-intensity work with low-intensity recovery periods. During running intervals the amount of calories burned is increased because of the contraction of skeletal muscle. More calories are also burned due to an increase in the energy demands of the heart and the ventilatory muscles in the lungs according to The University of New Mexico.
By interval training one to three times per week, more calories will be expended opposed to running one steady pace all the time
Step 1
Increase your incline during the high intensity phase of the interval. For example, run uphill at high-intensity and jog going downhill. If running on a treadmill, check to see if there is an interval training program to choose. If so, then once you set your incline levels, the treadmill will raise and lower the ramp for you during your run--saving you the hassle of pushing the up or down arrows in between intervals.
Step 2
Maximize calorie burning with speed interval training (SIT). University of New Mexico states that SIT has been shown to elicit exercise after-burn of calories twice as great as comparable sub maximal training. For example, sprint the straightaways on the track and jog the curve. If you run around your neighborhood try interval training with the telephone poles. Sprint the distance between three telephone poles then jog between two poles.
Step 3
Time your intervals while running. If running long distance, your interval may be five minutes high-intensity and eight minutes recovery. Interval training with a shorter distance could be something like 30 seconds high-intensity and 30 seconds recovery.
Step 4
Use distance to determine your intervals. Someone running a 5k or 10k may opt to use this method. "Fitness: Theory and Practice" gives an example which includes repeated runs of 800 to 1,500 meters--1/2 to 1 mile--with a total distance per workout of approximately 5 to 7 kilometers or 3 to 5 miles.
Tips and Warnings
- "Fitness: Theory and Practice" suggests the high-intensity portion of your intervals be 80 to 95 percent of your age predicted maximum heart rate. The recovery should be no lower than 55 percent of your age predicted maximum heart rate. The formula to calculate your maximum heart rate is 220 - Age.
References
- University of New Mexico: Calorie Burning
- "Fitness: Theory and Practice"; Aerobics and Fitness Association of America; J. van Roden; 2002
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