If you're looking to burn calories and tone up your body then you need to mix up your training and get off the weight loss plateau. Fiona Buglar shows us how to mix up your training and start getting your body ready for the beach this summer; it's never too early to start!
Running burns a lot of calories, around 100 per mile. Add in some metabolic circuit training where you mix fast, calorie-burning running with resistance work to shift pounds and tone up.
Fast, Calorie-burning running explained here: Speed, Interval and Fartlek Training
Resistance training exercises for runners: Cross-Training Techniques
To boost the fat-burning potential choose a minimum of four dynamic and compound (use more than one muscle group) exercises. Keep rest to a minimum, try one minute after completing six to 10 reps of your four exercises then run fast!
Choose running-specific and energetic moves that develop posture, make your legs springy and powerful and improve your balance. Try plyometric drills, designed to improve flexibility and explosive power like bunny hops, bounding strides, skipping, and squat jumps.
Work the core with exercises such as the plank and leg raises and also improve alignment and balance with trunk twists with a medicine ball, or lunging whilst holding dumbbells overhead - compound exercises which are time-savers, fat-burners and replicate the key running movements.
When you are stressed, your adrenal gland generates the cortisol stress hormone, which increases your appetite and triggers release of the insulin fat-storing hormone, causing your body to hold onto fat, even if you are eating less. So make sure you avoid making your run a stressful experience. It's far better to run at an easy and relaxed pace and get some miles in than go into over-drive and press the push button so hard that you induce stress rather than relieve it.
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TONE UP WITH SOME HILL WORK
Recruit the glutes and hamstrings to improve definition by running on the hills. You will also boost your overall stamina and improve your running economy. The hills are like an outdoor glute and leg machine! And if you run off road you'll also work your core and improve the look of your midsection as your stability is challenged on rocks and bumpy terrain.
Hill Training Explained
GET OFF THE WEIGHT LOSS PLATEAU
Add variety and unpredictability to your workout to shift the last few pounds. Getting stuck in a rut will mean your weight will plateau - to fine tune and sculpt you'll need to keep your body guessing!
You can do this by varying the type of training you do. If you're always running hard and fast, add in some low intensity mileage, if it's the other way around try some tempo or speed work to burn the calories.
For a quick and effective fat-buster try some HIIT training, which is also an effective way to fat-burn quickly!
Finally, you can activate all the muscles off road - try an adventure race, or a challenge race, for example, the Spartan Series or Tough Guy races instead of a weekly long run. Search for Running Events in your area here