{"id":15130,"date":"2020-12-31T14:40:45","date_gmt":"2020-12-31T14:40:45","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=15130"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"running-for-weight-loss-interval-training","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/","title":{"rendered":"Running For Weight Loss Interval Training: Get Yourself Up &#8216;N Moving!"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#What_is_Interval_Training\" >What is Interval Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Elements_Of_Interval_Training\" >Elements Of Interval Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Work_Interval_Intensity\" >Work Interval Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Work_Interval_Duration\" >Work Interval Duration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Recovery_Interval_Intensity\" >Recovery Interval Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Recovery_Interval_duration\" >Recovery Interval duration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Number_Of_Intervals\" >Number Of Intervals<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Best_Interval_Training_Running_Workouts_For_Weight-loss\" >Best Interval Training Running Workouts For Weight-loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Beginners_Guide_To_Running_Interval_Training\" >Beginners Guide To Running Interval Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Intermediate_And_Advanced_Running_For_Weight_Loss_Interval_Training\" >Intermediate And Advanced Running For Weight Loss Interval Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Other_Effective_Running_Workouts_For_Losing_Weight\" >Other Effective Running Workouts For Losing Weight<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Intervals_At_Your_5k_Race_Pace_1_1_Ratio\" >Intervals At Your 5k Race Pace (1:1 Ratio)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Continuous_Running_At_Your_10k_Race_Pace\" >Continuous Running At Your 10k Race Pace<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Running_For_Weight_Loss_Interval_Training_Plan\" >Running For Weight Loss Interval Training Plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Benefits_Of_Running_For_Weight_Loss_Interval_Training\" >Benefits Of Running For Weight Loss Interval Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Note\" >Note:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#Final_Thought\" >Final Thought<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Have you ever heard that the best way to lose fat is to increase your cardio? Running is one way to do so, but the big question is whether you run aimlessly or in a manner that is efficient and effective. Interval training running for weight loss is the ideal way to get the most out of the activity and attain your weight loss goal. Here is everything you need to know about running for weight loss interval training.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_Weight_Loss_Interval_Training\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_Interval_Training\"><\/span><b>What is Interval Training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Interval training is a special kind of exercise that involves alternating periods of intense activity with moments of rest ( less-intense recovery periods) (<\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/how-to-lose-weight-with-interval-training\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). According to research published in the Journal of Applied Physiology, interval training is the best way to shed unwanted pounds, much better than cardio done in a steady-state (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01220.2005\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The 2 weeks study was done on 16 McMaster University students in Canada who performed 6 sessions of sprint interval training (SIT), particularly 30 seconds of all-out cycling efforts with 4-min of recovery between tests. The findings showed that this workout yielded the same muscle and cell adaptations as a bike ride lasting between 1.5-2 hours.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercising for a shorter time at higher intensity burns more fat in the long run than performing other steady-state workouts for a more extended period. Compared to traditional aerobics, interval training is more efficient at burning calories after the exercise, i.e., afterburn referred to excess<\/span> <span style=\"font-weight: 400;\">post-exercise oxygen consumption (EPOC) (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11932-007-0033-8#page-1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). According to Yurielkaim, EPOC is higher after shorter, higher-intensity exercises than longer, steady-state chronic cardio style activities (<\/span><a href=\"https:\/\/yurielkaim.com\/interval-running-for-weight-loss\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). How does this happen? After working out, the body focuses on returning all the systems to normal, for example, blood pressure, oxygen levels, heart rate, body temperature, as well as fueling the muscles and repairing damaged muscle tissue, among other functions. To do all these activities, energy is used up, resulting in more calories being burnt after the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even though the afterburn effect is unique from one person to another, a comparative study published in the International Journal of Sport Nutrition and Exercise Metabolism found a 4.2% increase in metabolic rate after high-intensity exercises that caused fat oxidation over 16 hours. Another study in the Applied Physiology Nutrition and Metabolism publication concluded that oxygen consumption during <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">HIIT<\/a> was lower than in continuous moderate-intensity training, but after 24 hours, the amounts were equal, meaning that the two types of exercises induce similar 24-hour energy expenditure despite reduced time commitment in the high-intensity interval workout (<\/span><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10939877\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.researchgate.net\/profile\/Lauren_Skelly\/publication\/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment\/links\/004635367a42407f8f000000.pdf\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiit\/\">HIIT: High-Intensity Interval Training and Its Benefits<\/a><\/span><\/i><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_Weight_Loss_Interval_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-33432 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919-1024x576.png\" alt=\"running for weight loss interval training\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Elements_Of_Interval_Training\"><\/span><b>Elements Of Interval Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before jumping into the actual running for weight loss interval training workouts, it is important to first understand its components. Interval training is divided into 5 main elements (<\/span><a href=\"https:\/\/yurielkaim.com\/interval-running-for-weight-loss\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). These are:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Work_Interval_Intensity\"><\/span><b>Work Interval Intensity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By now, you should have figured out that intensity is the most critical aspect of interval training because it is what differentiates steady-state cardio from these <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">fat burning workouts.<\/a> Intensity is the all-out effort period where you put more effort into the exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the intervals, you switch on the anaerobic system, which energizes you for the high-intensity periods. This produces lactic acid, an indication that the body is quickly using energy to the extent that it lacks enough oxygen for the muscles to function, resulting in a fat-burn effect. Yurielkaim recommends about 85-100% of all-out effort or sprinting, i.e., the hard part of the intervals (<\/span><a href=\"https:\/\/yurielkaim.com\/interval-running-for-weight-loss\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a 2012 research by the University of New South Wales Medical Sciences, published in the Journal of Obesity, participants who sprinted on a bike for 8 seconds then did a light exercise for 12 seconds, and repeated the pattern for 20 minutes, lost 2.5 kilograms of subcutaneous fat for 15 weeks (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jobe\/2012\/480467\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). On the other hand, those who continuously did steady-state workout for 40 minutes did not lose any fat. This proves that high-intensity intermittent exercise burns 3 times more body fat than steady-state cardio.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_Weight_Loss_Interval_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-33433 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918-1024x576.png\" alt=\"running for weight loss interval training\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Work_Interval_Duration\"><\/span><b>Work Interval Duration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The duration for working out at a high level depends on your fitness level and history of working out. At first, the length may be very short, but you can increase the duration as your fitness improves. It may be impossible to sprint out for over 30 seconds.<\/span><\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 the BetterMe app has got you covered! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_Weight_Loss_Interval_Training\" rel=\"noopener\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Recovery_Interval_Intensity\"><\/span><b>Recovery Interval Intensity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Recovery in this type of workout means lowering the work intensity to a pace that allows the body to reset briefly to prepare for another intense workout period. Instead of sprinting, you can walk briskly, jog lightly, or run faster.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Recovery_Interval_duration\"><\/span><b>Recovery Interval duration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The recovery mode period between working intervals is equally important because you need adequate rest before going hard again. However, this period should not be too long to lose the intensity of the exercise. Restricting the time spent at this moment helps maintain cardiovascular drift when the heart rate increases steadily as you workout, notwithstanding the workload change. Therefore, it allows you to stay at a higher rate for a longer period, enhancing the fat burn and metabolic output.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Number_Of_Intervals\"><\/span><b>Number Of Intervals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your fitness level and the amount of time set aside for the exercise determines the number of intervals. The fitter you are, the more the work intervals because the recovery intervals are shorter.<\/span><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_Weight_Loss_Interval_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-33390 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png\" alt=\"running for weight loss interval training\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Interval_Training_Running_Workouts_For_Weight-loss\"><\/span><b>Best Interval Training Running Workouts For Weight-loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you understand the 5 elements of the high-intensity interval, here are practical running for weight loss <a href=\"https:\/\/betterme.world\/articles\/why-am-i-gaining-weight-doing-hiit\/\">interval training<\/a> examples:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Beginners_Guide_To_Running_Interval_Training\"><\/span><b>Beginners Guide To Running Interval Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are numerous ratios for running and interval training for <a href=\"https:\/\/betterme.world\/articles\/tabata-yoga\/\">weight loss<\/a>. For beginners, Yurielkaim recommends a work-to-rest ratio of 1:4, with the recovery interval being 4 times longer than the work period (<\/span><a href=\"https:\/\/yurielkaim.com\/interval-running-for-weight-loss\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After warming up, sprint for 30 seconds (80-90% maximum effort), then do a 2-minute jog or walk to recover. Repeat this 5 times, then perform cooling down activities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up, sprint for 10 seconds at 100% effort, then take 40 seconds to recover either by walking or jogging. Repeat 6 times before engaging in activities to cool you down.<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_Weight_Loss_Interval_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-33384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-1024x576.png\" alt=\"running for weight loss interval training\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Intermediate_And_Advanced_Running_For_Weight_Loss_Interval_Training\"><\/span><b>Intermediate And Advanced Running For Weight Loss Interval Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you move from beginner to more advanced levels, your work-to-rest ratio will reduce. Select a ratio that suits your fitness level. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up, sprint for 30 seconds, recover for 90 seconds (ratio 1:3), cool down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up, sprint for 30 seconds, rest for 60 seconds (ratio 1:2), cool down. The Adidas blog refers to this as aerobic intervals whereby the intense phase (sprinting for about 85-90% of your maximum sprint) lasts for a maximum of 30 seconds, and the recovery phase is twice that for a total of 20 minutes (intervals) (<\/span><a href=\"https:\/\/www.adidas.com\/us\/blog\/533847\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up, sprint for 30 seconds, rest for 30 seconds (ratio 1:1), cool down.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up, sprint for 30 seconds, recover for 15 (ratio 2:1), cool down.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">How you move while running and sprinting is the same because you put one foot in front of the other. The difference is that sprinting is a much more explosive version of running, and it takes more power and muscle activation to cover the same stretch of the road compared to walking, jogging, or running (<\/span><a href=\"https:\/\/www.runnersworld.com\/training\/a20826209\/9-steps-to-getting-faster-at-sprinting\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Runners world gives tips on how to sprint faster, it includes warming up, proper posture, thinking circularly, landing efficiently, driving <a href=\"https:\/\/betterme.world\/articles\/how-can-i-tone-my-arms-without-gaining-muscle\/\">arms<\/a>, shortening strides, kicking your <a href=\"https:\/\/betterme.world\/articles\/dimples-on-buttocks\/\">butt<\/a>, breathing, and performing rolling starts (<\/span><a href=\"https:\/\/www.runnersworld.com\/training\/a20826209\/9-steps-to-getting-faster-at-sprinting\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sprinting is effective during and after the workout. According to Livestrong, it boosts the heart rate, pushing the body&#8217;s energy systems to their maximum to cause excess post-exercise oxygen consumption that is beneficial as already discussed (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/167126-how-to-run-intervals-to-lose-weight\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Sprint intervals recruit more muscles, particularly the hamstrings, resulting in more calorie burn. It also creates more micro-tears in the muscle tissue, meaning that the body continues to use calories to repair the micro-tears and construct new lean muscle after the workout (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/167126-how-to-run-intervals-to-lose-weight\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The more muscles you have, the more calories your body burns at rest to maintain them.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/running-on-leg-day\/\">Running On Leg Day: Can It Impede Your Progress?<\/a><\/span><\/i><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_Weight_Loss_Interval_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-33387 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852-1024x576.png\" alt=\"running for weight loss interval training\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Effective_Running_Workouts_For_Losing_Weight\"><\/span><b>Other Effective Running Workouts For Losing Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Interval training or long-distance running for weight loss? High-intensity work sessions increase the muscles&#8217; training stimulus, helping you attain greater training effect in the same period as moderate distance run (<\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/how-to-lose-weight-with-interval-training\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). However, apart from sprinting, you lose a considerable amount of weight through long-distance running for <a href=\"https:\/\/betterme.world\/articles\/pineapple-smoothie-for-weight-loss\/\">weight loss<\/a> (<\/span><a href=\"https:\/\/www.adidas.com\/us\/blog\/533847\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Here are two examples:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Intervals_At_Your_5k_Race_Pace_1_1_Ratio\"><\/span><b>Intervals At Your 5k Race Pace (1:1 Ratio)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here, the work and recovery phases are equal, each lasting 4 minutes, and the cycle is repeated 4 times, meaning that the entire exercise takes a total of 32 minutes (<\/span><a href=\"https:\/\/www.adidas.com\/us\/blog\/533847\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). You run at the average pace of your 5k personal best, or adjust the intensity as per your heart rate (calculate max heart rate by taking 220 &#8211; your age, then take 90-95% of the value). Note that it will take you about 1.5-2 minutes to reach the calculated heart rate because that is when the heart rate levels off after you begin running.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_Weight_Loss_Interval_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-32556 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1024x576.jpg\" alt=\"running for weight loss interval training\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Continuous_Running_At_Your_10k_Race_Pace\"><\/span><b>Continuous Running At Your 10k Race Pace<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here, your pace, which should be the average of your 10k personal best, or as per 85-90% of your heart rate value (220 &#8211; your age), is constant throughout the workout. The exercise will take about 40 minutes (<\/span><a href=\"https:\/\/www.adidas.com\/us\/blog\/533847\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Running_For_Weight_Loss_Interval_Training_Plan\"><\/span><b>Running For Weight Loss Interval Training Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How often should you run for <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-weight-loss\/\">weight loss<\/a> interval training? For visible results, perform interval training running for weight loss 2-3 times a week. You should wait for a minimum of 48 hours before the next intense training session. A 2007 study published in the Journal of Applied Physiology<\/span> <span style=\"font-weight: 400;\">concluded that only 7 interval training sessions performed at an intensity of 80\u201395% V\u0307o2 peak between that needed for moderate training and that required for sprint training regimens over a fortnight resulted in an increase in a fat burn by 36%, i.e., from 15.0 \u00b1 2.4 g to 20.4 \u00b1 2.5 g (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01098.2006\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 the BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_Weight_Loss_Interval_Training\" rel=\"noopener\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_Weight_Loss_Interval_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-32184 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1024x576.png\" alt=\"running for weight loss interval training\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Running_For_Weight_Loss_Interval_Training\"><\/span><b>Benefits Of Running For Weight Loss Interval Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A study by the US National Library of Medicine National Institutes of Health recommends the inclusion of high physical activity levels in any plan regardless of weight loss goals because of its numerous cardiovascular benefits. In summary, the advantages of this type of exercise include (<\/span><a href=\"https:\/\/yurielkaim.com\/interval-running-for-weight-loss\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/slow-weight-loss\/\"><span style=\"font-weight: 400;\">Weight loss<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase performance in sports<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boost overall endurance and fitness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aerobic interval training (AIT) has been established to reduce body mass index, percentage of fat, mean arterial blood pressure, and boosting peak oxygen pulse better than multidisciplinary approach (MTG) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18673303\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). AIT also induced a more favorable regulation of blood glucose and insulin, which are risky cardiovascular factors.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Note\"><\/span><b>Note:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It will take you a shorter <a href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\">workout<\/a> time if you work harder or longer during the intensity bursts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should warm-up well before the running workouts. You can do this by running at a moderate pace for 10-15 minutes, followed by 2-3 short accelerations. After the exercise, jog at a slow pace for about 10 minutes to cool down (<\/span><a href=\"https:\/\/www.adidas.com\/us\/blog\/533847\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, the perfect way of doing the exercise is to begin by warming up, then the workout, and lastly cooling down (<\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/how-to-lose-weight-with-interval-training\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Treadmills are not the best alternative for interval running because they normally take over 10 seconds to reach full speed, meaning that the recovery period will be lengthened. Therefore, it is much better to perform the workout on level ground for a maximum outcome (<\/span><a href=\"https:\/\/yurielkaim.com\/interval-running-for-weight-loss\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You need supportive running shoes to minimize the risk of spraining an ankle while interval training (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/167126-how-to-run-intervals-to-lose-weight\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Final_Thought\"><\/span><b>Final Thought<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To shed off unwanted fat, you need to burn more calories than you consume, and the perfect way of doing so is by running for weight loss interval training. We can conclude that, although running slowly or at a comfortable pace boosts your metabolic rate, it is not as effective as interval training running workouts for weight loss. This detailed guide has given you basic information to help you reap the maximum benefits from this workout. If you have an injury or specific health issue, get approval from your doctor. Also, consult a qualified personal trainer or fitness coach before trying this workout.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running_For_Weight_Loss_Interval_Training\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>S<\/b><b>OURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18673303\/\"><span style=\"font-weight: 400;\">Aerobic interval training reduces cardiovascular risk factors more than a multitreatment approach in overweight adolescents<\/span><\/a><span style=\"font-weight: 400;\"> (2009, pubmed.ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10939877\/\"><span style=\"font-weight: 400;\">Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women<\/span><\/a><span style=\"font-weight: 400;\"> (2000, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01220.2005\"><span style=\"font-weight: 400;\">Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance<\/span><\/a><span style=\"font-weight: 400;\"> (2006, journals.physiology.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.researchgate.net\/publication\/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment\"><span style=\"font-weight: 400;\">High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment<\/span><\/a><span style=\"font-weight: 400;\"> (2014, researchgate.net)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11932-007-0033-8#page-1\"><span style=\"font-weight: 400;\">High-intensity interval training: A time-efficient strategy for health promotion?<\/span><\/a><span style=\"font-weight: 400;\"> (2007, link.springer.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/yurielkaim.com\/interval-running-for-weight-loss\/\"><span style=\"font-weight: 400;\">Interval Running for Weight Loss: Here\u2019s the Best Way to Do It<\/span><\/a><span style=\"font-weight: 400;\"> (n.d, yurielkaim.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.adidas.com\/us\/blog\/533847\"><span style=\"font-weight: 400;\">THE 3 MOST EFFECTIVE RUNNING WORKOUTS FOR LOSING WEIGHT<\/span><\/a><span style=\"font-weight: 400;\"> (2020, adidas.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hindawi.com\/journals\/jobe\/2012\/480467\/\"><span style=\"font-weight: 400;\">The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males<\/span><\/a><span style=\"font-weight: 400;\"> (2012, hindawi.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.livestrong.com\/article\/167126-how-to-run-intervals-to-lose-weight\/\"><span style=\"font-weight: 400;\">This Outdoor Sprint-Interval Workout Blasts Calories (and Boredom)<\/span><\/a><span style=\"font-weight: 400;\"> (2020, livestrong.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01098.2006\"><span style=\"font-weight: 400;\">Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women<\/span><\/a><span style=\"font-weight: 400;\"> (2007, journals.physiology.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.runnersworld.com\/training\/a20826209\/9-steps-to-getting-faster-at-sprinting\/\"><span style=\"font-weight: 400;\">Want to Boost Your Speed? Here\u2019s How to Sprint Faster<\/span><\/a><span style=\"font-weight: 400;\"> (2019, runnersworld.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.runtastic.com\/blog\/en\/how-to-lose-weight-with-interval-training\/\">WHY YOU SHOULD BE DOING INTERVAL TRAINING TO LOSE WEIGHT<\/a> (2019,runtastic.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever heard that the best way to lose fat is to increase your cardio? Running is one way to do so, but the big question is whether you run aimlessly or in a manner that is efficient and effective. Interval training running for weight loss is the ideal way to get the most [&hellip;]<\/p>\n","protected":false},"author":44,"featured_media":15135,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[112],"class_list":["post-15130","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Running For Weight Loss Interval Training: Get Yourself Up &#039;N Moving! - BetterMe<\/title>\n<meta name=\"description\" content=\"Running for weight loss interval training is the most effective way of blasting unwanted fat from your body. Find out everything about this workout here.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running For Weight Loss Interval Training: Get Yourself Up &#039;N Moving!\" \/>\n<meta property=\"og:description\" content=\"Running for weight loss interval training is the most effective way of blasting unwanted fat from your body. Find out everything about this workout here.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_229141219.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jedidah Tabalia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jedidah Tabalia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/\"},\"author\":{\"name\":\"Jedidah Tabalia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7348451f555c8fb246e0e7dfb6ae5417\"},\"headline\":\"Running For Weight Loss Interval Training: Get Yourself Up &#8216;N Moving!\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/\"},\"wordCount\":2356,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_229141219.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Have you ever heard that the best way to lose fat is to increase your cardio? Running is one way to do so, but the big question is whether you run aimlessly or in a manner that is efficient and effective. Interval training running for weight loss is the ideal way to get the most out of the activity and attain your weight loss goal. Here is everything you need to know about running for weight loss interval training.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What is Interval Training?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Interval training is a special kind of exercise that involves alternating periods of intense activity with moments of rest ( less-intense recovery periods) (<\/span><a href=\\\"https:\/\/www.runtastic.com\/blog\/en\/how-to-lose-weight-with-interval-training\/\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">). According to research published in the Journal of Applied Physiology, interval training is the best way to shed unwanted pounds, much better than cardio done in a steady-state (<\/span><a href=\\\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01220.2005\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The 2 weeks study was done on 16 McMaster University students in Canada who performed 6 sessions of sprint interval training (SIT), particularly 30 seconds of all-out cycling efforts with 4-min of recovery between tests. The findings showed that this workout yielded the same muscle and cell adaptations as a bike ride lasting between 1.5-2 hours.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Exercising for a shorter time at higher intensity burns more fat in the long run than performing other steady-state workouts for a more extended period. Compared to traditional aerobics, interval training is more efficient at burning calories after the exercise, i.e., afterburn referred to excess<\/span> <span style=\\\"font-weight: 400;\\\">post-exercise oxygen consumpt ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/\",\"url\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/\",\"name\":\"Running For Weight Loss Interval Training: Get Yourself Up 'N Moving! - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_229141219.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Running for weight loss interval training is the most effective way of blasting unwanted fat from your body. 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She adores her job because she can incorporate her knowledge into SEO articles about overall wellness. Jedidah takes her responsibilities seriously, therefore, meticulously studying valid sources before writing another SEO content. She believes that everyone can lead a healthy lifestyle. There's no need to stick to strict exhilarating diets and exasperate yourself with non-stop training. Jedidah knows that harmony between hearty food choices and effective training is essential.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jedidahtabalia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Running For Weight Loss Interval Training: Get Yourself Up 'N Moving! - BetterMe","description":"Running for weight loss interval training is the most effective way of blasting unwanted fat from your body. Find out everything about this workout here.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/","og_locale":"en_US","og_type":"article","og_title":"Running For Weight Loss Interval Training: Get Yourself Up 'N Moving!","og_description":"Running for weight loss interval training is the most effective way of blasting unwanted fat from your body. Find out everything about this workout here.","og_url":"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_229141219.jpg","type":"image\/jpeg"}],"author":"Jedidah Tabalia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jedidah Tabalia","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/"},"author":{"name":"Jedidah Tabalia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7348451f555c8fb246e0e7dfb6ae5417"},"headline":"Running For Weight Loss Interval Training: Get Yourself Up &#8216;N Moving!","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/"},"wordCount":2356,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_229141219.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Have you ever heard that the best way to lose fat is to increase your cardio? Running is one way to do so, but the big question is whether you run aimlessly or in a manner that is efficient and effective. Interval training running for weight loss is the ideal way to get the most out of the activity and attain your weight loss goal. Here is everything you need to know about running for weight loss interval training.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What is Interval Training?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Interval training is a special kind of exercise that involves alternating periods of intense activity with moments of rest ( less-intense recovery periods) (<\/span><a href=\"https:\/\/www.runtastic.com\/blog\/en\/how-to-lose-weight-with-interval-training\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). According to research published in the Journal of Applied Physiology, interval training is the best way to shed unwanted pounds, much better than cardio done in a steady-state (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01220.2005\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The 2 weeks study was done on 16 McMaster University students in Canada who performed 6 sessions of sprint interval training (SIT), particularly 30 seconds of all-out cycling efforts with 4-min of recovery between tests. The findings showed that this workout yielded the same muscle and cell adaptations as a bike ride lasting between 1.5-2 hours.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Exercising for a shorter time at higher intensity burns more fat in the long run than performing other steady-state workouts for a more extended period. 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