Jogging is fun and a great sport. But better fitness is often not the only thing that matters.
Most also jog because they want to shed a few pounds. Jogging is the perfect sport for this because endurance training burns some calories. Exactly how many is different and depends, among other things, on gender and running speed.
To burn as many calories as possible, here are the seven best tips:
Tip #1: Have Fun Running
Fun is not directly related to calorie consumption, but those who like to do their laps go jogging more regularly and maybe run longer than planned. If, on the other hand, you don’t enjoy jogging, your weaker self has the upper hand over you on most days.
Our tip: In this case, you should instead look for a sport that you enjoy. Many calories are burned on the cross trainer, playing tennis or taking a Zumba class.
Tip #2: Do The Interval Training
Running at a steady pace burns calories, no question about it. However, you will burn significantly more if you vary your pace and do interval training. This is much more strenuous for the body, and it is constantly challenged.
In interval training, you alternate fast with slower phases. This means that you run in at your usual pace and then, for example, make a one-minute sprint. Then you continue to run much more slowly, only to get fast again after a few minutes.
Also Read: 5 Reasons Jogging Lose Weight Works So Well
Tip #3: Vary Your Training
It’s great when you’ve found a nice jogging route. To challenge the body and keep improving, you should keep changing your training. That means, run only 30 minutes on some days, 45 on others. If possible, you should also change the route and test one with a few hills.
Don’t forget: you will gradually get fitter. Adjust your training accordingly and improve regularly. Run faster.
Tip #4: Integrate Strength Training Into Your Run
The more muscles you have, the more energy you consume – even when you are resting. So don’t just concentrate on endurance training, i.e. jogging. It’s better to interrupt your jogging session at a bench or a fitness trail to incorporate a few strength exercises. For example, do dips or push-ups at the bench. Also, squats or lunges you can always build to training.
If you are reluctant to interrupt your training, you can also do the strength exercises at the beginning of the end of the movement. The only important thing is that you don’t neglect your muscles and steel them a little.
Tip #5: Eat Something Before Jogging
It sounds paradoxical, but don’t forget to eat before you run. Otherwise, you will have cravings after training and eat a lot more than you wanted. So that you don’t run on a full stomach, you should have a small snack about one to two hours before the jogging round. A combination of carbohydrates and protein is ideal, for example, a slice of wholemeal bread with cheese or natural yoghurt with fruit and a few oat flakes.
Tip #6: Hold Back Eating After Training
Yes, you used up a lot of calories while jogging. However, this is not a free ticket for a significant gourmet event. Hold back a little after training and use the afterburn effect. After exercising, the body still burns plenty of calories, which you shouldn’t miss out on.
One or two hours after the jogging round, you can have a protein-rich snack, for example, natural yoghurt or a salad with fish or chicken. A glass of buttermilk is also great.
Tip #7: Prefer Water And Other Calorie-Free Drinks
Water is the very best thirst quencher because it contains minerals and has no calories. Avoid using cola, soda, juice or spritzers during training – and ideally otherwise. They contain plenty of calories. You should also avoid soft drinks if possible. It is not scientifically precise exactly how sweeteners affect appetite.