You're do­ing the same old...

Runner's World (UK) - - Weight Loss -

We run­ners love rou­tine. When we start out, the fa­mil­iar­ity of run­ning the same route at the same speed and at the same time, ev­ery time, helps us ex­er­cise con­sis­tently so we can con­tinue build­ing our fit­ness and work to­ward our weight-loss goals. But there’s a fine line be­tween a rou­tine that grounds you and a rut that grinds you down, leav­ing you stuck on a weight-loss plateau or, even worse, start­ing to gain weight in­stead of los­ing it, de­spite your dili­gence. Re­mem­ber, your body will adapt to any new stress you put on it, so the key to con­tin­ued weight loss is adding in­ten­sity to your run­ning rou­tine. Study af­ter study proves that when you ratchet up the in­ten­sity, you torch more calo­ries on the road and even af­ter you’ve fin­ished your run.

Adding tempo runs, in­ter­val ses­sions and hill runs will pro­vide new stim­u­lus and keep pow­er­ing your weight loss, but this is not with­out its risks. As you ratchet up the in­ten­sity, the fol­low­ing steps will help you make the most of your valu­able run time with­out de­vel­op­ing an in­jury.

PACE YOUR­SELF Make sure you’re do­ing your harder work­outs at the right pace for your fit­ness level. To find your 5K or 10K pace, plug a re­cent race time into our train­ing cal­cu­la­tor at run­ner­ uk/pace­cal­cu­la­tor. Don’t have a re­cent race time? Do a time trial: warm up with one mile of easy run­ning, then run one mile as fast as you can and plug your time into the train­ing cal­cu­la­tor to get your train­ing paces.

DON’T CRAM Peo­ple get hung up on run­ning a cer­tain num­ber of miles per week and, if they miss a ses­sion, try to cram in the ex­tra miles. That’s a recipe for in­jury. When life gets in the way – or you sim­ply feel fa­tigued or sore – it’s OK to post­pone or can­cel the run. But if you try to cram in miles in too short a pe­riod, you could get side­lined by in­jury for weeks or months.

STAY WELL FU­ELLED When you’re run­ning faster and go­ing longer, make sure you’re well hy­drated and fu­elled be­fore you go out. If you’re en­er­gised, you’ll run faster (and burn more calo­ries).

DON’T DIS­COUNT LIFE STRESS Stud­ies have shown that work­outs feel tougher for peo­ple who are stressed than for those who aren’t, even when they are work­ing at the same ef­fort level.

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