by Gemma Delaney

)

Running, a widely preferred cardiovascular activity, can undoubtedly increase your calorie burn, improving chances of tapping into your body’s fat reserves. But won’t being in a calorie deficit constantly leave us yearning for more food? Not quite so, says an acclaimed wellness professional.

Partaking in moderate-to-intense exercise can actually diminish hunger urges throughout the day. Triumphant indeed! But here’s an assortment of running workouts to add a zing to your regime, help you incinerate unwanted fat deposits, and prevent any monotonous vibes. These workouts are particularly beneficial for intermediate to advanced runners.

1. Intervals: A Runner’s Best Friend

This method is proven to kick up your calorie burn rate and improve your overall running speed. It involves an alternation between jog periods and intense sprints. An active variation of durations and speeds can increase the effectiveness of this workout.

2. Tabata: A Short But Profound Effect

Despite its brevity, Tabata keeps burning calories long after you’ve completed the workout. This high-intensity method involves sprinting at full effort for 20 seconds alternated with a 10-second light jog or walk, repeated for eight rounds.

3. Hill Workouts: Up Your Game

Introducing an incline to your run upscales the intensity and improves leg strength. A steep uphill run followed by a relaxed walk or jog downhill makes for a challenging workout.

4. Ladders: Maintaining Intensity

These rungs ensure you have minimal recovery time, keeping you going for extended periods. It involves incrementally increasing your run speed every two minutes, until you reach a speed you cannot maintain. After a recovery period, you’re ready to climb up the ladder once more.

5. Fartlek: Play With Speed

As quirky as it sounds, Fartlek (“speed play”) is a less structured variant of interval training, designed to cast aside monotony and keep your run interesting. The workout comprises different run speeds, from a relaxed jog to an intense sprint.

6. Stair Workouts: For Explosive Power

Quick, steep ascents boost leg strength and stability by recruiting more muscle groups. Regularly incorporating stair climbing during or after your runs can provide an added challenge to your routine.

7. Turnarounds: Play With Time

Under this method, your rest is in direct proportion to your exertion. It involves setting a distance target and a time frame to complete it. Pace, distance, and rest periods can all be adjusted for variety.

8. Weighted Runs: For The Seasoned Runners

If done right, carrying additional weight demands more energy and builds strength—a workout strictly for advanced runners. Start small, slow, and over a shorter distance to acclimate before gradually increasing the load.

Consider pairing your running workouts with yoga for improved muscle strength and flexibility. Time to hit the trails, ladies!

Running, Fat Burning, Intervals, Tabata, Hill Workouts, Ladders, Fartlek, Stair Workouts, Weighted Runs, Workouts for Runners, Yoga