Running is such an important part of so many people's lives. I love to spend hours every week running around my local park, hitting the treadmill at the gym, or even just running on the streets. No doubt you love to run almost as much as I do. But how are you running? What is your goal when you run? Are you trying to lose weight, burn fat, increase your stamina, or all of the above? There are three ways to run:
1. Running Off the PoundsThis is probably the type of running most of us are doing. When we hit the treadmill or the running track at the park, we're trying to run those pounds away. The goal of running should be to burn fat - not necessarily lose weight. You want to get rid of the pounds of fat, but keep that muscle intact. So how should you run?
- 60 to 70% intensity -- This means you need you keep your heart rate below 70% of your max.
- More often -- Run 4 to 6 times per week.
- Longer -- Anywhere between 30 and 60 minutes is good - but aim for closer to 60 minutes.
2. Running to Keep the Pounds OffIf you're already in decent shape, you're probably focusing on the more intense HIIT or bodybuilding workouts to improve your muscle tone, strength, and size. Running shouldn't be a major part of your daily workouts, but they are a necessary part.
- 70 to 85% intensity -- Get your heart rate above 70% and keep it there.
- Often -- Run 3 to 5 times per week.
- Moderate Time -- Try to average 20 to 30 minutes each time.