Best Workouts For Weight Loss

Any exercise is good exercise, but when it comes to losing weight, it's hard to beat running.


Jennifer van Allen and Pamela Nisevich Bede from RUN TO LOSE. |

Each week, do at least two of the following workouts. On the other days, rest, cross-train, or run easy. Don’t do any of these workouts back-to-back; that could lead to injury.

TEMPO RUN

What it is
Sustaining a faster-than-usual pace without breaking into an all-out sprint.

Why it matters
Tempo work improves efficiency so you can run faster over a longer distance with less effort.

What to do
Warm up with 1 easy kilometre, and gradually speed up to your 10-K pace for 1km. Recover with 3 easy minutes, and repeat 2 more times, then cool down with 1 easy kilometre.

How it feels
You should feel like you stepped just outside your comfort zone.

Keep it honest
Every 2 or 3 weeks, lengthen the tempo segment.
RELATED: 6 Weight Loss “Rules” You Need To Forget About!

HILLWORK

What it is
Any run with ascents

Why it matters
Hills build leg and lung strength.

What to do

Once a week, incorporate into your run a variety of hills that take 30 to 60 seconds to climb. As you go uphill, stay relaxed. Keep your gaze straight ahead and your shoulders down, and envision your feet pushing up and off the leg and the road rising to meet you. On the way down, don’t let your feet slap the pavement and avoid leaning back and braking with your quads; that will put you at risk of injury.

How it feels
Try to maintain an even level of effort as you’re climbing up the hill and as you’re making your descent. Avoid charging; you don’t want to be spent at the top.

Keep it honest
As you get fitter, add more challenging hills with a variety of grades and lengths.

RELATED: Six Hill-Training Secrets All Runners Should Know

SPEEDWORK

What it is
Sessions where you’re alternating between bouts of very hard running (at 95 per cent of your maximum effort) and easy recovery. Typically these are done at your 5-K pace.

Why it matters
Improves aerobic capacity and helps you turn your legs over faster.

What to do
Warm up with 10 minutes of walking and easy running. Then alternate between running at your 10-K pace for 400 metres and recovering with an easy 400 metres.

How it feels
During the bouts of hard work, it should feel tough to say more than one or two words at a time. If you can recite the question “Am I running fast enough?” without gasping for air, you’re not. The goal is to have enough recovery to be able to do the next speed interval correctly. “Focus on matching your target pace, not beating it,” says Hamilton.

Keep it honest
Start with 2 x 400-metre repeats, then move up to 4 to 6 x 400-metre repeats, alternating that with 400 metres of easy running to recover. Once you’re comfortable, start cutting the recovery intervals to 200 metres. If you want to mix things up, keep the recovery intervals at 400 metres but lengthen the bouts of hard work to 600 to 800 metres.

LONG RUN

What it is
Any run that’s longer than your typical run

Why it matters
Long runs build your aerobic foundation, endurance, and mental toughness. When you push your body further or longer than you usually go, you produce more mitochondria (the powerhouses of the cells) and more capillaries (which bring blood to the heart), and you train your heart to pump blood more efficiently.

What to do
Start with a long run that’s about one-third of your total weekly mileage. So if you typically run 25km a week, start with an 8km long run. If you’re targeting a half marathon, you will ultimately want to be able to tackle an 18km long run to comfortably complete the race. If you have a time goal for the race, your longest runs should be slightly longer than the race distance, say 20 to 25km for a half marathon or 15km for a 10-K.

How it feels
Get into a comfortable, conversational pace you can sustain and finish feeling strong. You should be able to chat, but if you can belt out your favourite tune, step it up.

Keep it honest
Add 2 to 3km every 3 weeks. “It’s helpful to hold your long run steady for a couple of weeks before you progress – you should feel like you’ve ‘conquered’ the distance,” says Hamilton.

RELATED: 8 Tips for Successful Long Runs

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