running watches interval training image
Rosebud012
I know that jogging is a good way to lose weight. I've tried a lot of different lengths, time length and intensities, and I was just wondering which way is the best way to jog to lose weight?
Also, is interval training better than jogging?
PS. I am training to run a long distance race aswell.
Thanks :)
Answer
You really need to combine a variety of training techniques to get the best results. While interval training / speedwork is a very efficient calorie burner, it won't necessarily stand you in good stead for a longer distance race.
I would suggest that you do
1 x long run per week - gradually building up to the distance you want to cover. Add on 1 mile to the distance you can do each week for 3 weeks and then do a shorter, easy run on the 4th week. Keep repeating this up to your race. (Check out the runners world website for a training plan).
1x tempo run per week, which involves running at just below your race pace. You may want to build this up - eg... 10 mins easy, 10 mins tempo, 5 mins easy, 5 mins tempo - gradually increasing your time at a tempo pace.
Thirdly, include some interval work - the possibilities are endless - 10 x 400m sprints with 200m recoveries, 6 x 800m sprints with 200 recoveries, speed pyramids, up to 1600m sprints x3. Generally, the longer the race, the longer the intervals, but 400's and 800's are good training whatever the distance. Gradually increase the reps you can do - and vary the session each week. You can also do them by time if you are doing them outside - 3mins 'hard' with 2 mins recovery x 8 or 1min hard, 1 min recovery etc....
Watch what you eat as well - don't overdo the carbs, but up your protein, and you should see some results!
Good luck.
You really need to combine a variety of training techniques to get the best results. While interval training / speedwork is a very efficient calorie burner, it won't necessarily stand you in good stead for a longer distance race.
I would suggest that you do
1 x long run per week - gradually building up to the distance you want to cover. Add on 1 mile to the distance you can do each week for 3 weeks and then do a shorter, easy run on the 4th week. Keep repeating this up to your race. (Check out the runners world website for a training plan).
1x tempo run per week, which involves running at just below your race pace. You may want to build this up - eg... 10 mins easy, 10 mins tempo, 5 mins easy, 5 mins tempo - gradually increasing your time at a tempo pace.
Thirdly, include some interval work - the possibilities are endless - 10 x 400m sprints with 200m recoveries, 6 x 800m sprints with 200 recoveries, speed pyramids, up to 1600m sprints x3. Generally, the longer the race, the longer the intervals, but 400's and 800's are good training whatever the distance. Gradually increase the reps you can do - and vary the session each week. You can also do them by time if you are doing them outside - 3mins 'hard' with 2 mins recovery x 8 or 1min hard, 1 min recovery etc....
Watch what you eat as well - don't overdo the carbs, but up your protein, and you should see some results!
Good luck.
How much weight should i be losing weekly?
Steve
At the moment i am 101kgs, 5,9ft tall and aged 17. I run every morning before i eat, and i watch what I eat, no pasta cheese bread softdrinks. I mainly eat protein like eggs and ham and I 3days outta 7 I have a gym work out doing interval training on the rowing machine. How much weight should i approxamitly be losing a week. (Been doing this for 4 weeks now).
Answer
You can't starve yourself. You need at least 1600 calories intake each day. Your body still has to function normally and keep from getting hungry.
Typically 2 lbs per week is the most you can do. 1 lb a week is more realistic. So 4-8 lbs. I would go more by looks then weight. The scale can say the exact same thing forever but you can see the change in the mirror. I have no idea why but thats the way it is.
3800 calories = 1 lb
You want a lifelong lifestyle change. Slower and more permanent of a change the better.
The fitday.com website should give the best idea of weight loss expectations.
You can't starve yourself. You need at least 1600 calories intake each day. Your body still has to function normally and keep from getting hungry.
Typically 2 lbs per week is the most you can do. 1 lb a week is more realistic. So 4-8 lbs. I would go more by looks then weight. The scale can say the exact same thing forever but you can see the change in the mirror. I have no idea why but thats the way it is.
3800 calories = 1 lb
You want a lifelong lifestyle change. Slower and more permanent of a change the better.
The fitday.com website should give the best idea of weight loss expectations.
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