Running is a great way to burn calories and stay in shape. However, if you’re not careful, it can also cause injury and burnout.

In this article, we’ll explore some tips and strategies for increasing your calorie burning potential by up to 20%.

1. Warm-Up and Cool-Down

Before starting your run, it’s important to properly warm-up your muscles and joints. This will not only help prevent injury, but it will also prepare your body for the increased calorie burn during your run.

Start with some light stretching, followed by a few minutes of slower paced walking or jogging. After your run, it’s important to cool-down and stretch your muscles to help prevent soreness and injury.

2. Intervals

Intervals are a great way to increase your calorie burn during running. This involves alternating between short bursts of high-intensity running and periods of active recovery.

Research has shown that this type of training can increase your calorie burn by up to 20% compared to steady-state running. Try incorporating intervals into your runs by running at a near-maximum effort for 1-2 minutes, followed by 1-2 minutes of active recovery at a slower pace.

3. Strength Training

Strength training can also help increase your calorie burn during running. This is because strength training builds lean muscle mass, which requires more calories to maintain than fat.

Incorporate strength training exercises such as lunges, squats, and calf raises into your workout routine to help build muscle and boost your calorie burn.

4. Hill Training

Hill training is another great way to increase your calorie burn during running. Running uphill requires more effort than running on flat ground, which means you’ll burn more calories.

Incorporate hill repeats into your workout routine by finding a hill and running up it as fast as you can, then walking or jogging back down for recovery. Repeat this for several rounds to help increase your calorie burn.

5. Variety

Finally, it’s important to keep your running routine varied to help prevent burnout and maximize your calorie burn potential.

Try incorporating different types of runs, such as tempo runs, fartlek runs, and long slow distance runs, into your routine to keep things interesting and challenging.

Conclusion

Running is a great way to stay in shape and burn calories, but it’s important to take the right steps to maximize your potential. Incorporate these tips and strategies into your routine to help increase your calorie burn by up to 20%.