3 Tips to Burn More Fat When You Run

Running is an effective way to improve cardiovascular health, enhance stamina, and torch body fat. However, if fat loss is your primary goal, there are specific strategies you can implement to maximise your fat-burning potential.

This article will explore three scientifically backed tips that can help you burn more fat during your runs.

Tip 1: Implement High-Intensity Interval Training (HIIT)

One of the most efficient methods to burn fat while running is incorporating High-Intensity Interval Training (HIIT) into your routine. HIIT involves alternating between short bursts of high-intensity running and low-intensity recovery periods. Research shows that HIIT not only improves cardiovascular fitness but also significantly enhances fat oxidation during and after exercise.

How HIIT Burns More Fat

The key to HIIT’s fat-burning success lies in its ability to increase Excess Post-Exercise Oxygen Consumption (EPOC). EPOC is the phenomenon where your body continues to burn calories after exercise as it works to restore oxygen levels, repair muscle tissue, and return to homeostasis. The higher intensity of HIIT compared to steady-state running means your body works harder during and after your workout, leading to greater overall calorie and fat burn.

A study published in the Journal of Obesity compared the effects of HIIT and steady-state cardio on fat loss. It found that participants who engaged in HIIT lost more body fat and showed greater reductions in waist circumference despite spending less overall time exercising (Boutcher, 2011). This is due to HIIT’s ability to increase the metabolic rate for hours post-exercise, a phenomenon not as prominent in lower-intensity steady-state cardio.

HIIT Workout Structure

To incorporate HIIT into your running routine, follow this simple structure:

1. Warm-Up: 5-10 minutes of light jogging or dynamic stretches to prepare your muscles and joints.
2. Intervals: Sprint at 80-90% of your maximum speed for 30 seconds to 1 minute.
3. Recovery: Jog or walk at a low intensity for 1-2 minutes to recover.
4. Repeat: Perform 6-10 intervals depending on your fitness level.
5. Cool-Down: End with 5-10 minutes of slow jogging or walking to bring your heart rate down gradually.

This cycle of high-intensity work followed by active recovery spikes your heart rate and metabolism, leading to enhanced fat oxidation. HIIT sessions should be done two to three times per week to allow sufficient recovery between workouts.

Tip 2: Run in a Fasted State

Running in a fasted state can increase fat utilisation, making it an effective tool for those looking to burn more fat during their runs. Fasted running typically refers to exercising in the morning before consuming any food, as glycogen stores (the body’s preferred fuel source) are lower after an overnight fast. When glycogen stores are depleted, your body is forced to tap into fat reserves for energy.

Scientific Evidence Behind Fasted Running

Several studies have examined the effects of fasted exercise on fat metabolism. A study published in the British Journal of Nutrition found that participants who engaged in fasted exercise experienced a significantly higher rate of fat oxidation compared to those who exercised after eating (Van Proeyen et al., 2011). Another study conducted by Aird et al. (2018) also confirmed that exercising in a fasted state increased fat oxidation during and after exercise.

However, it is essential to note that fasted running may not be suitable for everyone. Beginners may find it challenging, as the lack of available glycogen can lead to fatigue and decreased performance. It is recommended to ease into fasted running and monitor how your body responds.

Best Practices for Fasted Running

1. Start with Moderate-Intensity Runs: When first incorporating fasted running, avoid high-intensity sessions. Moderate-paced, steady-state runs are ideal to help your body adapt.
2. Keep Runs Short Initially: Start with 20-30 minute runs and gradually increase duration as you become more accustomed to running in a fasted state.
3. Hydrate Well: Since you will be running without consuming food, ensure you are adequately hydrated to maintain energy levels.
4. Refuel After Your Run: After your fasted run, it is essential to replenish glycogen stores with a balanced meal containing carbohydrates and protein to support recovery.

Fasted running can be a powerful tool for burning fat, but it is essential to listen to your body and prioritise recovery, especially after fasted sessions.

Tip 3: Incorporate Long, Slow Distance (LSD) Runs

Long, slow distance (LSD) runs, performed at a low intensity over an extended period, are excellent for tapping into fat stores as the primary source of fuel. When running at a lower intensity, the body primarily relies on fat rather than glycogen for energy, making LSD runs ideal for those aiming to burn fat without putting excessive strain on the body.

Why LSD Runs Work for Fat Burning

The body uses different energy systems depending on the intensity and duration of exercise. At lower intensities, such as during LSD runs, fat is a more significant fuel source than carbohydrates. This is due to the aerobic nature of these runs, where the body has sufficient oxygen to metabolise fat efficiently.

A study published in Medicine & Science in Sports & Exercise found that long-duration, low-intensity exercise resulted in greater fat oxidation compared to shorter, higher-intensity exercise (Achten & Jeukendrup, 2004). While high-intensity exercise is effective for fat loss, combining it with LSD runs allows you to target fat reserves while avoiding burnout from too many intense sessions.

Structuring an LSD Run

To incorporate LSD runs into your weekly routine, aim to run at a pace where you can comfortably maintain a conversation. Here is a guide to structuring your LSD runs:

1. Warm-Up: Start with 5-10 minutes of light jogging or dynamic stretches.
2. Duration: Run for 45-90 minutes at a pace that feels sustainable. The key is to maintain a steady pace throughout.
3. Intensity: Keep your heart rate at 60-70% of your maximum heart rate to ensure fat is the primary fuel source.
4. Cool-Down: End with a 5-10 minute cool-down to gradually lower your heart rate.

Incorporating one or two LSD runs per week can help you build endurance, increase fat oxidation, and improve your overall running performance without overtaxing your body.

Combining HIIT, Fasted Running, and LSD for Optimal Results

The most effective way to burn fat while running is to incorporate a combination of HIIT, fasted running, and LSD runs into your routine. Each method targets fat loss in a different way: HIIT increases EPOC and post-workout fat burn, fasted running taps into fat reserves, and LSD runs promote sustained fat oxidation over time.

A well-rounded running programme should include two HIIT sessions, one to two fasted runs, and one LSD run per week. This variety not only maximises fat burn but also helps to improve cardiovascular fitness, muscle endurance, and running performance.

Final Considerations

To burn fat efficiently while running, it’s important to also focus on nutrition, hydration, and recovery. A balanced diet rich in lean protein, healthy fats, and complex carbohydrates will support your fat-burning goals and fuel your running sessions. Adequate hydration is critical for maintaining energy levels, and proper recovery ensures that your body can repair and adapt between workouts.

Key Takeaways

Bibliography

Achten, J., and Jeukendrup, A.E., 2004. Optimizing Fat Oxidation During Exercise in Athletes. Medicine & Science in Sports & Exercise, 36(1), pp.92-98.

Aird, T.P., Davies, R.W., and Carson, B.P., 2018. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scandinavian Journal of Medicine & Science in Sports, 28(5), pp.1476-1493.

Boutcher, S.H., 2011. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity, [online] 2011, p.868305.

Van Proeyen, K., Szlufcik, K., Nielens, H., Ramaekers, M., and Hespel, P., 2011. Training in the fasted state improves glucose tolerance during fat-rich diet. The Journal of Physiology, 589(3), pp.1105-1114.

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