When looking to lose or maintain weight, exercise along with a healthy diet is an important part of the equation. The intensity of exercise helps determine how many calories you burn, which is why not all activities are created equal.
For example, if you weigh 165 pounds, you can burn roughly 300 calories in an hour if you walk briskly. Or, you can burn an equivalent 300 calories in just 24 minutes, if you run at a 10-minute-per-mile pace.
But deciding between a long walk and a short run is more nuanced than just the calories burned. “It depends entirely on the individual,” says Jacque Crockford, a certified strength and conditioning specialist and exercise physiology content manager at the American Council on Exercise. “If time is a factor, and for many this is the case, a short, intense workout may be helpful to get movement in and burn calories. If time is less of an issue, or you have joint/musculoskeletal problems that may prevent you from running or doing intense exercise, a walk may better serve you.”
If you have the time and ability to walk or run, you may want to look beyond calorie expenditure when you’re considering the benefits of each exercise. Here, a look at how both types of activities can be used to meet your health goals:
THE BENEFITS OF WALKING
Some research examined the effects of walking and running on high blood pressure, Type 2 diabetes and cholesterol levels among more than 49,000 participants in the National Runners’ and Walkers’ Healthy Study. Researchers found walkers significantly reduced their risk levels for these conditions, compared to runners. For example, runners reduced their blood pressure levels by 4.2%, but walkers reduced their levels by 7.2%. Runners lowered their risk of coronary heart disease by 4.5%, but walkers lowered their risk more than twice that amount at 9.3%.
THE BENEFITS OF RUNNING
Running may help people maintain lower body weight, according to a study, which analyzed questionnaires completed by more than 15,000 walkers and more than 32,000 runners. The researchers found runners tended to be thinner than walkers, and they remained thinner over a six-year period. This was true across age groups, even among older runners who ran shorter distances than younger runners and who didn’t burn many more calories than age-matched folks who walked.
“Part of the reason is that increases in post-exercise metabolic rate and post-exercise appetite suppression are greater for vigorous exercise like running compared to moderate exercise like walking,” says study author Paul Williams, PhD, a statistician staff scientist at Lawrence Berkeley National Laboratory in California. “Running appears to be better at attenuating age-related weight gain than walking.”
30 Tips When You're Walking for Weight Loss
Before you lace up your walking shoes and hit the road, be sure to read these essential tips.
For most of human history, walking for weight loss wasn't a thought that crossed Homo sapiens' minds. Walking and running were merely transportation methods, the only means of getting from A to B. These days, that's no longer the case for most of us. You're more likely to rely on a car, train, or bus to get you where you need to go. And on top of desk jobs and long hours, there are even fewer opportunities in the day to walk anywhere for any reason—which is a big problem.
Why it's important to walk—for weight loss and otherwise.
Approximately 2 million deaths per year are attributed to physical inactivity, according to the World Health Organization. Sedentary lifestyles can be attributed to countless health problems, including increased risk of:
all-cause mortality
cardiovascular diseases
diabetes
obesity
colon cancer
high blood pressure
osteoporosis
lipid disorders
depression
anxiety
On the other hand, walking just 7,500 steps a day (of which 3,000 of those—the equivalent of 30 minutes—should be done at a brisk pace) could be enough to prevent type II diabetes, according to a review published in Frontiers in Endocrinology.
Walking comes in handy when it comes to preventing chronic disease, but if you're also wondering can you lose weight by walking, the answer is also yes.
As for how much weight you can lose by walking, results will vary. However, one study found that participants lost an average of three pounds by walking. And it might be obvious, but the study also reported that the more you walk, the more weight you'll lose.
Why you should be walking to lose weight.
Walking requires little in the way of equipment, it can be done more or less anywhere, and it's less likely to stress the joints in the way that running can.
But just because walking upright is an easy, natural way for humans to expend energy from the food we eat, it doesn't mean that we can't learn to do it better—and increase the belly burn.
By following the tips below, you'll learn how walking to lose weight is a low-impact way to reach your body goals.
Walking tips before you leave the house.
1
Choose the right shoes.
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The only "equipment" necessary for walking (unless it's on the beach) are shoes and chances are you have a pair suitable for the job already. "Walking shoes" have flexible soles and stiff heel counters to prevent side-to-side motion. Normal flat surfaces only require low-heeled shoes that are comfortable, cushioned and lightweight.
2
Devise a great walking playlist.
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Before you even think about lacing up your sneakers, think of the songs you want to hear as you make strides towards a fitter you. Having a great soundtrack to your walk will motivate you to push harder and go farther and the best part is that you probably won't even notice the extra effort that you end up putting in. Look for songs that are between 75 to 130 BPM—these tempos will help you synchronize your strut to the beat.
3
Know your route.
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It's good to have a clear idea of where you'll be walking on any given day. You'll feel comfortable and confident knowing what to expect as you walk and not waste any walking time figuring out a route on the fly. Try and devise a handful of routes that vary in length, grade, and terrain. Just a couple of route options can prevent your new belly blasting habit from getting repetitive.
4
Find a walking buddy.
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Numerous studies confirm that having a strong support group is vital to achieving and maintaining weight loss success, with those who are part of a social support network losing more weight than their solo counterparts.
5
Find that walking buddy amusing.
It's no joke: genuine laughter may cause a 10–20 percent increase in basal energy expenditure and resting heart-rate, according to a study published in the International Journal of Obesity. That means a 10-15 minute giggle fest could burn up 40 to 170 calories.
6
Be prepared for weather conditions.
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We don't all live in San Diego, which means that we have to deal with a dynamic climate. Don't let a run of hot, cold, wet, windy, or icy weather prevent you from walking off your belly. Get yourself kitted out with the right clothing for the sorts of weather your area can get in a given year. During a heatwave, walk before the sun gets too high in the sky, during a cold snap, do the opposite. A fair-weather walker in Seattle or Fargo is going to miss out on a lot of belly blasting opportunities.
7
Keep tabs on your strides.
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Some health insurance companies now offer financial incentives for members who can clock up a certain number of strides in a day. That's because they know that walking is a great way to stave off obesity and illness. There's no ideal number when it comes to how many daily steps is ideal but Japanese health officials advise 10,000 steps as a goal. There's only one way to find out how many strides you're clocking up: get a pedometer. They're relatively inexpensive and could end up motivating you to shed some pounds. And if you're looking to improve every aspect of your day-to-day life, be sure to sign up for our newsletter to get daily recipes and food news in your inbox!
8
Keep a walking journal.
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Keeping a journal been shown to increase the effectiveness of a walking program by 47 percent, according to a Journal of the American College of Surgeons study! Keep track of the days that you performed your walking routine, the time of day or night that you performed your walking routine, the distance and time to complete each walking routine, the course in which you performed your walking routine, and your weekly weight.
9
Walk in daylight to eat less.
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Go get some of that sunshine or even daylight on your walk. Why? Well, a study published in the International Journal of Endocrinology, showed that sleep-deprived adults who were exposed to dim light after waking had lower concentrations of the fullness hormone leptin while those in blue light (the kind from energy-efficient bulbs) had higher leptin levels. By letting some light into your life, you'll get some life into your weight loss goals as you stride toward a slimmer, healthier future.
How to walk for weight loss.
10
Hit the bricks before breakfast.
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According to holistic health coach Seth Santoro, the best strategy for lowering body fat percentage is to get your walk soon after waking up. "Your body is already in a calorie deficit, and it will ignite your body's fat-burning ability," he says. "Glycogen levels are depleted during sleep, so your body will utilize body fat as an energy source."
11
Walk briskly.
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Walk like you're at the airport and you've cut it close for departing flight. If you're 150 pounds walking briskly (around 3.5 miles per hour) will burn around 300 calories every 60 minutes. If you can fit in 30 minutes of brisk walking on a flat surface every day, you'll have burned off 1,050 calories by the end of the week. Studies show that this sort of weekly calorie expenditure helps protect against heart disease and of course, you'll probably start noticing that you look and feel different soon.
12
But also vary your walking pace.
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Engineering researchers have found that walking at varying speeds can burn up to 20 percent more calories compared to maintaining a steady pace. The 2015 study from Ohio State University is one of the first to measure the metabolic cost, or calories burned, of changing walking speeds. While walking briskly for 30 minutes is a great idea, try and work in a few minutes in which you accelerate and decelerate your brisk walk.
13
Swing your arms.
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See, vigorous arm pumping not only speeds your pace, it also provides a good upper body workout. What's more: an arm swinging walking style will cause you to burn 5 to 10 percent more calories. Bend your arms at 90 degrees and pump from the shoulder. Swing them naturally, as if you're reaching for your wallet in your back pocket. On the swing forward, your wrist should be near the center of your chest.
How to boost weight loss while walking.
14
Go faster the right way.
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If you want to increase your walking pace there are two ways you can do it. You can take longer strides or you can fast strides. Experts say that it's better to do the later because lengthening your stride can increase strain on your feet and legs.
15
Vary the terrain.
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As well as altering your speed, a great way to burn more belly fat is to switch up the surface you're walking on. See, walking on grass or gravel burns more calories than walking on a track while walking on soft sand increases caloric expenditure by almost 50 percent, provided that you can keep your pace the same.
16
Add high-intensity walks to your routine.
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Do at least 20 minutes of high-intensity walking on 3 nonconsecutive days per week as you'll burn more fat during and after these cardio-intensive workouts. On alternate days, do moderate-intensity fitness activity for about 30 minutes per session.
17
Walk uphill.
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Walking briskly up a short hill is a great example of interval training when interspersed with flat terrain walking. Your leg muscles with thank you if you lean forward slightly when walking uphill and your knees will be even more grateful if you slow your pace, bend your legs slightly and take shorter steps when you descend those hills.
18
Ski the streets.
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Enhance your upper-body workout by using lightweight, rubber-tipped trekking poles. If you've ever cross-country skiied, you'll know the movement. If you haven't, it goes like this: Step forward with the left foot as the right arm with the pole comes forward and is planted on the ground, about even with the heel of the left foot. Walking with poles while reducing the stress on your knees while working the muscles of your chest and arms as well as some abdominals.
19
Use hand weights.
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Hand weights can boost your caloric expenditure, but they may alter your arm swing and thus lead to muscle soreness or even injury. They're generally not recommended for people with high blood pressure or heart disease. If you want to use them, start with one-pound weights and increase the weight gradually. The weights shouldn't add up to more than 10 percent of your body weight. Ankle weights are not recommended, as they increase the chance of injury.
20
Try backward or "retro" walking.
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Walking backward uses the leg muscles differently from walking forward and can be a great way of rehabilitating from a knee injury. Retro walking is safest on a treadmill but a deserted running track would be just as suitable. If you have neither of those settings available to you, walk outside—away from traffic, trees, potholes, etc.—with a spotter. Even a slow pace (2 mph) provides fairly intense training. To avoid muscle soreness, start slowly: don't try to walk backward more than a quarter mile the first week.
Tips for post-walk.
21
Drink green tea after walking.
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A Nutrition study found that participants who consumed three cups of the beverage every day for a week had fewer markers of the cell damage caused by resistance to exercise. That means that green tea can also help you recover faster after a brisk walk. In another Journal of Health Science study, participants who paired drinking a sports beverage with the equivalent of four to five cups of green tea with a 30-minute jog three times a week for 8 weeks increased their ability to burn fat during exercise as well as while they were sedentary.
22
Or drink plain water.
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Rapid weight loss doesn't get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about 2 tall glasses), participants' metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year— that's a weight loss of approximately five pounds. Now imagine maximizing that water weight loss hack with metabolism-boosting walk.
23
Just as long as you forgo sports drinks.
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Ever see someone consuming a Gatorade or Vitaminwater while walking? Unless they're walking up a sharp incline in a hurry, they're doing it wrong. "Many people feel they need these sugar-dense drinks after shorter or less intense workouts," says nutritionist Leah Kaufman, MS, RD, CDN, CDE. "The truth is, these drinks often have more calories in them than what's actually being burned off." Her advice is not to consume such drinks unless you work out with an elevated heart rate for at least an hour. "Oftentimes these drinks are needed due to the risk of dehydration," she says, but cautions that if you're walking in mild temperatures or for less than an hour, they're largely unnecessary. Plus, those sugary drinks are terrible nutrition for runners and walkers, anyway!
24
Snack on almonds.
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An International Journal of obesity study demonstrated that a low-calorie diet that is rich in almonds could help increase weight loss. Not only do the good monounsaturated fats in almonds have an effect on insulin levels, say scientists, but also give dieters a full feeling, meaning that they are less likely to overeat. So bring a small bag of almonds on your walk if you begin to feel hungry.
25
Make your walk a part of your life.
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At first, anything new can be difficult to keep doing, simply because it's not part of your routine yet. Once it becomes a habit, it will become a part of your day-to-day flow. Remember that motivation is what gets you started and habits are what keep you going.
26
Do more incidental walking, too.
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Walking for weight loss is one thing, but walking has other benefits, as well. Bonus belly fat burning opportunities await you if you can leave the car at home, take the stairs instead of elevators and escalators or if you can walk the mile or two to a friend or relative's house. If you take mass transit to work, walk to a bus or train stop a little further along the route.
27
Don't starve yourself after your walk.
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"Post-workout nutrition is crucial to any fitness goals," says Santoro, who maintains that pre- and post-workout nutrition are the two most important meals of your day. It's important to refuel your body immediately after a workout or brisk walk because it helps replenish glycogen levels, decrease protein breakdown, and increase protein synthesis and the ability to build muscle.
28
But don't eat more than your walk burned.
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A whopping 70 to 75 percent of the calories we expend each day is needed for our "basal metabolic functions:" Everything from keeping your heart beating to making your fingernails grow. When we exert a lot of extra energy in the gym, our bodies call out for more fuel with hunger pangs and a rumbling belly. At this point, people tend to undermine their efforts with foods that actually make them hungrier or superfluous amount of food, says Lisa Jubilee, MS, CDN. "When exercise-induced hunger sets in, only increase your calorie intake up to 20 to 30 percent of what your calorie tracker says you burned," she says.
29
Pair your walking with some resistance training.
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Even when you're at rest, your body is constantly burning calories. In fact, 75 percent of the calories that you burn each day are being used up just keeping you alive. "Resting metabolic rate" is much higher in people with more muscle, because every pound of muscle uses about 6 calories a day just to sustain itself. If you can pack on just five pounds of muscle and sustain it, you'll burn the caloric equivalent of three pounds of fat over the course of a year. Pair that extra brawn with 30 minutes of brisk walking once a day and you'll start cutting down on your extra fat deposits in no time.
30
Walk to de-stress.
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Walking briskly or jogging really does calm you down by sparking nerve cells in the brain that relax the senses, research has shown. And that's good news for your weight loss goals. See, stress can actually cause the body to metabolize food more slowly, according to research published in the journal Biological Psychiatry. To make matters worse, the food we crave when we're stressed out tends to be fatty and full of sugar. Researchers say that the combination of high-cal cravings and a stress-induced, snail-paced metabolic rate can result in significant weight gain. So, by walking to lose weight and reduce stress, you won't be stress eating as much: it's a win-win.
5 Most Effective Exercises
Does Your Workout Really Work?
Done right, these seven exercises give you results that you can see and feel. You can you do them at a gym or at home. Watch the form shown by the trainer in the pictures. Good technique is a must. If you're not active now, it's a good idea to check in with your doctor first, especially if you have been diagnosed with health concerns. For example, if you have advanced osteoporosis some of these exercises may be too aggressive.
1. Walking
Why it's a winner: You can walk anywhere, anytime. Use a treadmill or hit the streets.
How to: If you're just starting to walk for fitness, begin with five to 10 minutes at a time. Add a few minutes to each walk until you get to at least 30 minutes per walk. Then, quicken your pace or add hills.
2. Interval Training
Why it's a winner: Interval training boosts your fitness levels and burns more calories to help you lose weight. The basic idea is to vary the intensity within your workout, instead of going at a steady pace.
How to: Whether you walk, run, dance, or do another cardio exercise, push up the pace for a minute or two. Then back off for 2 to 4 minutes. How long your interval should last depends on the length of your workout and how much recovery time you need. A trainer can fine-tune the pacing. Repeat the intervals throughout your workout.
3. Squats
Why it's a winner: Squats work several muscle groups -- your quadriceps ("quads"), hamstrings, and gluteals ("glutes") -- at the same time.
How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair. Your weight should be evenly distributed on 3 points of your feet -- heel, outaside ball, inside ball -- that form a triangle. Your knees won't stay in line with your ankles that way, but there will be less strain on other parts of your body. Add dumbbells once you can do 12 reps with good form.
Squats Done Right
Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, barely touch the chair's seat before standing back up. Work up to doing the squats without a chair, keeping the same form.
4. Lunges
Why it's a winner: Like squats, lunges work all the major muscles of your lower body. They can also improve your balance.
How to: Take a big step forward, keeping your back straight. Bend your front knee to about 90 degrees. Keep weight on your back toes and drop the back knee toward the floor. Don't let the back knee touch the floor.
5. Push-Ups
Why it's a winner: Push-ups strengthen your chest, shoulders, triceps, and core muscles.
How to: Facing down, place your hands slightly wider than shoulder-width apart. Place your toes on the floor. If that's too hard, start with your knees on the floor. Your body should make a straight line from shoulders to knees or feet. Keep your rear-end muscles and abs engaged. Bend your elbows to lower down until you almost touch the floor. Lift back up by pushing through your elbows, Keep your torso in a straight line throughout the move.
B : RUNNING
Top Essential Guide to Running For Weight Loss
Whether you’re a runner who wants to drop a few pounds or a non-runner who wants to pick up running to shed some weight, running to lose weight can be tricky. The main contribution to this conundrum is running expends energy, and we need to eat to stay energized — but how much we eat is the difference between weight gain, loss or maintenance and performance.
There’s a fine line between losing weight and losing performance. Think of weight loss like tackling an ultramarathon. It’s not a sprint. Expect results, but expect them to be slow and steady instead of dramatic. With that in mind, there are a few ways to bust through a weight-loss plateau if you’re already putting in the miles but not shedding the pounds.
THE BENEFITS OF RUNNING
Running is a great way to lose weight. Countless women and men have shed excess pounds and kept them off with the aid of this simple form of exercise. Success is not guaranteed, however. A sensible diet is an essential complement to running for weight loss.
Studies involving NWCR members and others have demonstrated that exercisers are much less likely to yo-yo. So unless you are interested only in temporary weight loss, you should change your diet and exercise. There’s another benefit to combining diet changes with exercise when you’re trying to lose weight. When people lose weight through calorie restriction but without exercise, they tend to lose muscle along with body fat. But when they change their diet and exercise, they preserve muscle and lose more fat.
Understanding the most effective ways to run for weight loss before you start helps you avoid common mistakes — and gets you the results you want.
CONSIDER YOUR STARTING POINT
When deciding between walking and running, “it’s important to take into account your previous exercise experience and your current fitness level,” says Crockford. If you’re interested in running regularly, be sure you’re mentally and physically prepared to devote yourself to the activity, especially if you’ve previously been more sedentary.
One way to add running to your repertoire is to build up the frequency and intensity of your walks first, then slowly add spurts of running to your walking routine. “Getting back into exercise can be a challenge, and starting with walking is probably easier to work your way up to running,” says Williams.
Don’t push yourself too hard at first, to ensure you won’t get injured or burnt out. “If you’re a beginner and just getting to running, I would recommend you run 3–4 days a week with alternate rest days,” Hammond says. “Some people prefer 1 minute [of running] followed by 2 minutes [of walking],” Crockford says. “Build up to running for 20 minutes by doing whatever on-off plan that they feel comfortable with.”
FIX YOUR DIET
To lose weight, it helps to maintain a daily calorie deficit. In other words, you need to burn more calories than you eat each day. There are two ways to do this: Eat less and move more.
Running helps you maintain a calorie deficit by increasing the number of calories you burn. You can increase your calorie deficit and your rate of weight loss — at least in theory — by eating less. The problem is that running, like other forms of exercise, increases appetite which makes it difficult to eat less — something known as the compensation effect. This is the primary reason exercise often fails to meet people’s expectations for weight loss.
Individual appetite responses to exercise are varied. Working out has little effect on hunger in some people, yet makes others ravenous. There’s not much you can do about it either way. If running increases your appetite, you will probably eat more. What you can do to ensure that the compensation effect doesn’t stop you from reaching your goals is increase the quality of the foods you eat.
Actually, most of us don’t suffer from consuming too many calories, but rather from consuming too many empty calories. Before you try to cut calories, sports nutritionist Matt Fitzgerald, author of the book “The Endurance Diet,” recommends adjusting your diet to eat better than you were by cutting back on cookies, white bread and anything processed. Replace the junk with more fruits, vegetables and lean proteins and see what happens. You’ll likely see good results and feel better just by adding more high-nutrient foods, and you’ll naturally cut calories when you make the switch.
High-quality foods — foods boasting macronutrients, micronutrients and fiber — are less energy dense and more satiating than low-quality, processed foods, so they fill you up with fewer calories. By increasing your overall diet quality, you can eat enough to satisfy your heightened appetite without putting the brakes on weight loss.
Here are lists of high-quality and low-quality foods, given in rough descending order of quality.
6 Must-Do Runs to Get Faster and Stronger
BASE RUNS
Why you need them: These are the runs that help build a foundation for the runner. Base runs are kept at a runner’s natural pace, with an emphasis on building aerobic endurance and biomechanical efficiency of movement. “Think of it as the foundation to building a house,” says Bianca Beldini, DPT and USA Triathlon Level 1 coach. “The foundation needs to be strong in order for the house to be solid.”
INTERVAL RUNS
Frequency: Once a week, maybe twice weekly for more experienced athletes
Why you need them: “There are tons of benefits to adding these in, including improved cardiovascular efficiency, VO2 max and anaerobic metabolism,” says Natalie Niemczyk, DPT, and an RRCA-certified run coach. Consider these structured efforts that include bouts of high intensity and rest. The rest can be complete (not moving or slow walking) or active (an easy jog), depending on the prescribed workout at hand. Intervals can come in loads of different forms, and be formatted for distance or based on time.
VARIOUS TYPE OF INTERVAL RUNS
Classic intervals: This is the type of effort you may do at the track, performed to challenge your speed and overall efficiency of both the musculoskeletal system and the cardiopulmonary system, says Beldini. “Speed drills are typically short and fast and can vary in length of time and pacing,” she says.
A few different examples of interval workouts include 4 x 200 at 5K pace, 5 x 800 at 10K pace, each with an allotted rest time between each sprint set. If you don’t have a track or a stopwatch to track specific distance interval work, you could always translate these efforts to estimated time. This could look like 4 x 20 seconds on, or 5 x 4 minutes on. The best part is you can play with different distances and durations. This facilitates challenging the heart to return to a baseline before being exerted again, adds Beldini.
Hill repeats: More often than not, this looks like a runner giving a hill all they’ve got, then jogging back down. “Hills intensely challenge the entire posterior chain and are often considered equivalent to performing heavily weighted back squats,” says Niemczyk. “Techniques include learning how to lean into the hill, using smaller and quicker steps and engaging help from the arms and upper torso to counterbalance the legs against the slope of the hill.” Plus, your cardiopulmonary system is strongly challenged during these efforts.
Fartlek: The Swedish word for “speed play,” a fartlek is literally playing with speeds during a run session. It could look like running hard for 20 seconds, followed by an easy 1-minute jog. Or, Niemczyk says it can be a little less structured. “Perhaps it’s: ‘I’m going to sprint past every other fire hydrant’ if running outdoors.”
Playing with speed challenges a runner’s quick turnover as well as their cardiac system in how quickly their heart rate returns after quick bursts of exertion.
Speedladder: Ladder runs can be a blast with the right mentality, says Cortney Logan, co-founder bRUNch Running and RRCA-certified run coach. She recommends adding this particular interval style into your running about once monthly to switch up your training and try a new challenge. Format-wise, think about going up the ladder and then back down.
Logan offers an example of a speed ladder:
Start with a 10-minute warmup
30 seconds all-out, 1-minute recovery
1 minute at hard pace, 1-minute recovery
3 minutes at race pace, 1-minute recovery
3 minutes at race pace, 1-minute recovery
1 minute at hard pace, 1-minute recovery
30 seconds all-out, 1-minute recovery
Finish with a 10-minute cool down
LONG RUNS
Frequency: Once per week (typically on a weekend)
Why you need them: These efforts build endurance and are not just for distance training, as the actual mileage varies depending on where you are in your personal running journey. Typically defined as anything over 60 minutes at an easy-to-medium effort pace, running long helps you to build muscle stamina and endurance as well as mental fortitude,
RECOVERY RUNS
Frequency: 1–3 times per week for 10–40 minutes total, suggests Beldini.
Why you need them: Low-intensity, comfortable efforts that are aimed at decreasing soreness from previous training sessions and improving overall strength of the cardiovascular system, says Beldini. When you’re running, you should be able to maintain a conversational pace, or be able to chat with a buddy IRL or on a phone call.
TEMPO RUNS
Frequency: Once per week or once every other week
Why you need them: Tempo runs would be longer in duration and truly challenge the endurance of the runner, says Beldini. Typically longer than a threshold run, but with a similar effort. With this effort, you’re running only slightly less hard than your threshold pace. In a marathon training plan, for example, it may look like a 2-mile easy warmup, followed by a 9-mile tempo run, ending with a 2-mile easy cooldown.
10 Tips for Running in the Morning
Build a Morning Habit Even If You're Not a Morning Person
Teach Yourself Good Sleep Habits
Building a morning running habit starts with a good night's sleep. This may be difficult if you're used to late-night TV or use TV to lull you to sleep.
To start the journey, practice good sleep hygiene. This is the term used to describe practices that better ensure healthy sleep patterns. According to the American Sleep Association, you can train yourself to sleep at an earlier hour1
if you:
Avoid caffeine or alcohol three hours before bedtime.
Don't take midday naps.
Get into a nightly routine to help you unwind, such as a warm bath, meditation, or listening to calming music.
Plan to go to sleep at the same time every night.
Set up a quiet and comfortable bedroom.
Stop watching TV, reading, or electronic devices an hour before bedtime.
As unnatural as this may seem at first, practice will eventually make perfect if you just keep with it.
It's hard to blow off a run when you're already dressed for it. If you really want to get a jump start and find motivation as soon as you open your eyes, simply wear your running clothes to bed.
As odd as this may seem, it is a trick that many morning runners use. While you will probably not want to wear yesterday's sweat-stained clothes to bed, it may actually feel nice putting on a freshly laundered running gear. Just leave your shoes next to the bed, and you're ready to go.
3
Lay Out Your Clothes
If you don't like the idea of sleeping in your running clothes, you can lay them out next to the bed so that you're ready to go in the morning. Other runners prefer to leave their clothes in the bathroom. In this way, you won't risk waking your partner. You can simply turn on a light, splash some water on your face, and perk up a little before the run.
Another tip is to wear a hat even if you don't usually wear one. This saves you a lot of time trying to tame your morning hair.
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Put Your Alarm Clock Out of Reach
When your alarm clock goes off early in the morning, it's tempting to keep hitting the snooze button to get a couple of more minute's sleep. Before you realize it, though, 30 to 40 minutes will have passed and you're suddenly without time for a run.
To build a morning running habit, you need consistency. You cannot blow off every third day and expect to build a routine.
If you're struggling to get up, place the alarm clock across the room so that you have to get out of bed to turn in off. Or better yet, place it in the bathroom on top of your gym clothes. The more steps you put between you and the bed, the less likely you are to fall back asleep.
If you're actively training for a race and following a training schedule, it is harder to blow off a morning run. It is because you have a set goal you want to reach and must keep with the program in order to get there.
Even if you're not training, you should do the same, establishing goals and schedules so that you maintain growth and get the most out of a run. The goal doesn't have to be distance or ticking days off of a calendar. You can reward yourself if you meet certain targets, gifting yourself with a massage or spa treatment.
Until the morning habit is hardwired into your brain—and you feel as if something is wrong if you don't run—give yourself incentives to achieve consistency.
6
Plan (and Regularly Change) Your Route
If you're not fully in the morning spirit yet, the worst thing you can do is run the same course morning after morning. Doing so may only add to the ennui you're already feeling. To mix things up, plan your morning run the night before, determining how far and how long you'll run.
You can map a route in advance using Google Maps, finding new landmarks to visit or hills to conquer. There are even mapping apps you can download onto your phone that provides topographic details of a planned route. The more you keep things fresh, the more enjoyable the morning habit will be.
7
Find a Running Buddy
Finding a running partner is great because it obligates you to keep with the program. If you usually run by yourself, try recruiting a friend or family member to join you, even alternating days with different partners. If you enjoy running in packs, you can find or even start a running group through Meetup or Facebook.
However, when selecting a partner, be sure to find someone who is of a similar fitness level. If you and your partner don't match up, it could be embarrassing for the slower partner and frustrating for the faster one. Be selective, and don't let exercise get in the way of a good friendship.
8
Eat Smart
It is never good to run on an empty stomach. After a long night's sleep, you are in a fasted state and have little to draw upon in the way of energy. If you head out the door having eaten nothing all, you may feel weak and nauseated.2
Worst yet, you may convince yourself that you're "not made for morning runs," when, in fact, you're not feeding yourself properly. Rather than heading straight for the door, take a moment to grab some quick energy foods, such as a banana, breakfast bar, or slice of toast with peanut butter. By eating the right foods, you won't risk overeating and feeling ill.
9
Stay Hydrated
After 7–8 hours of sleep, your body will already be partially dehydrated. Running without replenishing your fluids is a big mistake. While you certainly don't want water sloshing around in your stomach, 6–8 cups won't usually cause you any discomfort if you give it a few minutes to settle.
You can also bring an electrolyte-rich sports drink with you to sip along the route. The general rule of the thumb is to drink 3–6 fluid ounces for every mile you run.
While it is perfectly okay to start with a cup of coffee before you leave,3 remember that it is a diuretic. As such, when planning your morning route, you may need to pinpoint restrooms along the way so that you are not forced to run home with a bursting bladder.
10
Wear Reflective Clothing
It is important to remain safe when on your morning runs, especially during daylight savings time when the sun is rising late. To ensure you are fully seen in traffic, wear reflective clothing able to catch the headlights of approaching vehicles. These include jackets, vests, hats, and even running shoes.
The best products have bold neon colors that glow in the dark. There are even some with flashing lights you can switch on and switch off. When running on your own, never leave without your cell phone. Always carry some sort of identification with you, such as a health insurance card or an ID bracelet.
You can even download an emergency app, like Kitestring, which contacts all of your emergency numbers at once and provides them with your GPS location. For safety's sake, it is better to run with others if it is dark outside. If you do run alone, keep to the busier, well-lit public streets until the sun is fully up and other runners are around you.
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