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Running does not always accomplish the miracle of making you fit.
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Maybe you are doing something wrong’? It may be, as it may be that you are not following the right one based on your type of preparation
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Here are three training plans based on fitness status
Running doesn’t always work miracles when it comes to losing weight. If the pounds aren’t coming off, you might be missing something. It could be a matter of doing the wrong type of training or not putting in the right kind of effort.
Here are three training plans based on your fitness level to help you lose weight and improve your running.
Let’s face it: despite personal or philosophical motivations, many people take up running to stay fit or shed some pounds. But sometimes, no matter how hard you try, the results just don’t show. This can be due to incorrect training methods or simply not putting in the right amount of effort.
Here’s how you can avoid that with three customized running programs for beginners, intermediate runners, and experienced athletes. These plans are tailored to help you lose weight, along with some practical diet advice.
Beginner Runner
If you’re new to running, don’t worry about speed or intense workouts. Your focus should be on longer, slower runs to build a solid base. Walk if you need to, but don’t push for speed just yet—you’ll get there with time. The goal is to engage in aerobic training, which is most effective for fat-burning the longer you keep it up. Jumping into high-intensity workouts too soon increases your risk of burnout and injury.
Run at a pace that allows you to carry on a conversation, and consider adding a 5-10 minute walk at the beginning or end of each session. If you run three days a week, incorporate two cross-training sessions like biking, swimming, or core workouts on your off days. If you’re not up for that, just go for a brisk 30-minute walk on your rest days, even if it’s on your way to work.
Intermediate Runner
If you’re already training regularly but still struggling to lose weight, try pairing a fat-burning diet with a balanced workout routine. For instance, if you run in the morning, consider skipping breakfast (and eating lightly the night before) to encourage your body to burn fat for fuel. Don’t underestimate the benefits of a brisk 30-minute walk—it’s more effective than you might think.
Mix up your running routine by combining speed work with endurance runs. Aim to stay at around 70% of your VO2 max to optimize fat burning. This varied approach helps keep things interesting, combating the boredom that often comes with repetitive training. If you’ve grown tired of your usual runs, you’ll find a renewed appreciation for them after pushing yourself through a challenging speed session.
Experienced Runner
If you’re an advanced runner putting in a lot of mileage but still not seeing fat loss, it’s time to step up the intensity. Introduce 3-minute intervals at 85-90% of your maximum heart rate. Start with a 10-minute warm-up, then do 10 rounds of 3-minute intervals with a 1-minute recovery in between. Prefer to train on hills? Go for it. After finishing the intervals, rest for 10 minutes and repeat. Aim to complete the workout within an hour, and if you’re up for it, add a light 5-6 km run at the end.
Looking for more? On your rest days, add some bodyweight exercises and light running. Try 5 minutes of push-ups and burpees, followed by a 15-minute jog, then another 5 minutes of jumping jacks and mountain climbers, finishing with a final 15-minute run.
Even experienced runners need to pay attention to nutrition. Not eating enough can backfire, causing your body to hold on to fat. Make sure to fuel up before a tough session, whether it’s with an energy bar or a balanced meal. You’ll burn off what you consume, so don’t stress about it.
(Via Coolgatething)