Running for Fat Loss

Running for fat loss, most people are doing it wrong!

Running is the most basic form of motion or exercise we can do. But the problem is if you are looking to lose weight there is a proper way to do it. Of course, any running is better than no running but if you are going to use this motion to lose weight you might as well do it efficiently.

The most common way people run is running X distance and Y time. They aim for a distance and try and get to that distance as quickly as possible. This is is not necessarily the best thing to do if you are aiming for fat loss. Below are two methods to maximize fat loss while running and it they may actually be easier than you think.

Method 1: Zone 2 Running

Zone 2 cardio is actually a scientifically proven way to reduce body fat or the zone to achieve maximum fat oxidization. Zone 2 refers to the intensity level of your effort. In Zone 2, you are burning fat as the primary energy source. Once you increase the intensity past this zone you are starting to use carbohydrates and with further intensity creatine and carbohydrates.
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The majority of people go for a run and train in either the moderate or hard category, to improve their distance over a period of time. If you are looking to concentrate on fat loss, you should focus on a slow steady pace over a longer period of time. Ideally, you would be targeting a heart rate around 60-70% of your max heart rate, for a period of 40 to 90 minutes. This allows your body to enter the fat burning zone, which is a pace you should be able to maintain this pace throughout the duration and control your breathing. For general zone 2 heart rates based on age see below:

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Method 2: High-Intensity Interval Training

High-Intensity Interval Training or HIIT is a great way to shed fat due to the increase of your metabolic rate. HIIT training is shown improve your metabolic rate even hours after exercise, therefore you burn extra fat even once you stop. This involves you creating intervals of high intensity and then lower levels of intensity to recover. An easy way to do this is 1:1 or 1:2 work to rest ratios. This may be 30 seconds of ZONE 4 running following by 1 minute of ZONE 1 slow walking (1:2 work to rest) and then repeating over time.

This is a great way to get a very good workout in a short period of time and burn fat during and for hours after. Also a huge benefit is that you can accomplish this in just 15 - 20 minutes.

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Ideally, you would want to complete both these methods to maximize fat loss. This is about training smarter and not harder to hit those weight loss goals!