The best way to burn calories when running is to increase your intensity and frequency. To increase intensity, get your heart rate going by doing intervals, speed play or by running hills. To increase frequency simply run more miles per week--but always do it gradually. Whichever method you choose always use proper form and follow the 10 percent rule. You'll run injury-free and stay on track to burn calories through a consistent running regime.
Run Faster
Increase the intensity of your run to burn more calories. Try intervals at the track or on a treadmill, tempo runs or speed play. Interval workouts begin and end with a comfortable 1- to 2-mile warm-up and cool-down. Alternate hard efforts with an easy recovery pace. Tempo runs begin and end with the same warm-up and cool-down, but include a challenging, sustained pace in between. Tempo distances and times can vary, but always start small and work up from there. For speed play, pick regularly placed markers such as telephone poles, and pick up the pace for two or three markers. Recover with easy running. Do as many of these as you feel like.
Run Longer Distances
Increase your energy expenditure by running more miles per week. Join a running club that meets regularly--it's much easier to run long distances in the company of others. To avoid injury and stay out on the road, it's imperative to increase the distance of your runs gradually. Always follow the 10 percent rule: never increase your weekly mileage by more than 10 percent over the previous week.
Set a Goal: Run a Race
Set a goal to run a road race. Pick a race that you have ample time to train for, pay your fee and write it on your calendar. Whether it's a 5K, 10K, half- or full- marathon, signing up for a race, paying for it and telling people your goals keeps you motivated to run day after day. Keep a training log to stay on track and record your progress. Half the fun of running a race is the daily effort of training, which will pay off in burned calories.
Run Hills
Get your heart rate going and burn calories by running hills. Use proper form: keep your head and chest up, shoulders rolled back and your eyes focused directly ahead (not at your feet). Keep your hands relaxed and pump your arms vigorously. Lift your knees and lean slightly forward.
Incorporate more hills into your normal run by choosing a hilly route, increasing the incline on your treadmill or by running hill repeats. On the treadmill run at an eight percent incline for 60 to 90 seconds, with a two minute flat recovery pace in between. For hill repeats, find a moderately steep hill that takes you 60 to 90 seconds to climb at a hard pace. Begin and end with an easy 1- to 2-mile jog. Charge up the hill four to eight times, depending on your ability. Start slowly and gradually add charges as you progress.
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