Are running intervals good for weight loss? Running is an exercise that offers the most benefits while being the easiest to perform. It can be done anywhere, anytime and it’s free!
In fact, running is the best way to lose weight. Interval training for weight loss is a smart way to burn more calories without making additional time commitments. Two 10-minute intervals of fast-paced running can burn 300 calories in 30 minutes, whereas a leisurely 45-minute run will only burn 240 calories.
Obstacles for Weight Loss Users When Starting an Interval Running:
Here are some of the most common reasons why people give up on interval running for weight loss:
- Lack of time
- Interval running is boring! Even if you run 10-minute intervals, this can still seem like too much work and might discourage you from persevering (look for an easier form of exercise than running).
- You don’t know your goal weight or how many calories you should be burning to lose weight and maintain your weight loss.
- You’re new to running and not sure how to get started.
- You’re nervous about the injury path you might take, especially if you’re new to long-distance running.
- You don’t know your pace or how far you should be running.
- You start too fast and quit early. Remember to start slow and short.
- You don’t have any idea how to do interval running or you’re doing the wrong workout.
- You’re too stressed out with the kids, work, business and your social life.
- You get bored or lose motivation to keep up with a regular running program.
The Interval Running Formula for Daily:
Here is a simplified daily weight loss interval running formula to get you started:
- Pick a time that works for you each day of the week that you will run ONLY and don’t do anything else
- Find a pace that’s sustainable and safe for you and stick to it so that you can complete the time. For example, 1 minute walking and 30 seconds running.
- Make sure you drink plenty of water, avoid appetite stimulation (carbs) as much as possible
- Make sure you are running at the same time every day, not too early or late so this doesn’t create a stressful routine
- Plan for the weather and run in clothing that keeps you comfortable and allows any sweat to evaporate
- Use the same running path for each day of the week (if possible)
- Use the same distance every day. If necessary, increase distance as you get more consistent with your pace
- Use different running intervals every daily session (i.e., don’t do 1-minute running intervals for three days in a row, try to improve it).
- If you feel lazy or don’t want to go running, then just start walking. Maybe you will change your mind later.
Simplest Formula: 1-minute walk, 15 seconds running. Try as many laps as you can.
Beginners Guide to Interval Running for Weight Loss
It’s easy to adjust the distance and duration of the intervals, based on your fitness level. In fact, a 10-minute interval that consists of a jogging warm-up followed by a 10-minute run around the block (half the distance in one direction, and then back) will be sufficient to lose weight.
In order to lose weight, you should ideally practice interval running for at least 20 minutes. If possible, try to also do a 10-minute warm-up and cool down before and after your 20-minute interval.
Feel the (After)Burn
The first set of intervals will be performed at minimum intensity. So, some jogging and some running with a slow pace would be enough. Start with intervals that are 10 minutes long (or about 1/3 of your 30-minute run time).
Aim to complete the run in less than 25 minutes, but no less than 20 minutes. Because you will get tired, it’s important to stop as soon as you feel tired and finish the workout as quickly as possible.
The 5 Elements of Interval Training
- Warm Up: Run at a slow pace for 1 minutes
- Workout #1: Run at a higher intensity for 2 minutes
- Rest: Walk at a slow pace for 1 minutes
- Workout #2: Run at a higher intensity for 3 minutes
- Cool Down: Run at a slow pace for 1 minutes
If you find that your form is not optimal when running at an intensity higher than normal, break the intervals into two separate sessions of running and walking. For example, for workout #1 in the above schedule try running for 30 seconds at an intensity between moderate and hard on one interval day, and then walking for 30 seconds on another interval day.
Interval Running Schedule
If you have a more difficult or advanced schedule you can use our program to give yourself more variety and targets specific to your goals.
You can also download this schedule and customize it to your level and goals.
7-Day Interval Running Workout Schedule:
Week 1
- Day #1 – Run at a moderate intensity (i.e. less than hard) for 2 minutes
- Day #2 – Walk at a moderate pace for 1 minutes
- Day #3 – Run for 2 minutes
- Day #4 – Walk for 1 minutes
- Day #5 – Run at a moderate intensity (i.e. less than hard) for 2 minutes
Week 2
- Day #1-Run at an easy pace (i.e. walking for 10 minutes) for 10 minutes
- Day #2 – Walk at an easy pace (i.e walking for 10 minutes) for 10 minutes
- Day #3 – Run at an easy pace (i.e. walking for 5 minutes) and swim 4 laps equals 1 mile
- Day #4 – Walk at an easy pace (i.e. walking for 5 minutes) for 10 minutes
- Day #5 – Run at an easy pace (i.e. walking for 5 minutes) and swim 4 laps equals 1 mile
Week 3
- Day #1 – Run at an easy pace (i.e. walking for 15 minutes) for 15 minutes
- Day #2 – Walk at an easy pace (i.e walking for 15 minutes) for 10 minutes
- Day #3 – Run at a moderate to hard intensity (i.e. easy pace jogging) for 40 minutes.
- Day #4 – Walk for 15 minutes
- Day #5 – Run at an easy pace (i.e. walking for 5 minutes) and swim 4 laps equals 1 mile
Week 4
- Day #1 – Run at a moderate to hard intensity (i.e. easy pace jogging) for 20 minutes
- Day #2 – Walk at a moderate to hard intensity (i.e. easy pace jogging) for 10 minutes
- Day #3 – Run at a moderate to hard intensity (i.e. easy pace jogging) for 40 minutes
- Day #4 – Walk for 15 minutes
- Day #5 – Run at a moderate to hard intensity (i.e. easy pace jogging) for 5 minutes and swim 4 laps equals 1 mile
Week 5
- Day #1 – Run at a moderate intensity (i.e. less than hard) for 3 minutes
- Day #2 – Walk at a moderate pace for 1 minutes
- Day #3 – Run at a moderate intensity (i.e. less than hard) for 3 minutes
- Day #4 – Walk at a moderate pace for 1 minutes
- Day #5 – Run at a moderate intensity (i.e. less than hard) for 3 minutes and swim 4 laps equals 1 mile
Week 6
- Day #1 – Run at an easy pace (i.e. walking for 15 minutes) for 15 minutes
- Day #2 – Walk at an easy pace (i.e walking for 15 minutes) for 10 minutes
- Day #3 – Run at an easy pace (i.e. walking for 5 minutes) and swim 4 laps equals 1 mile
- Day #4 – Walk at an easy pace (i.e. walking for 5 minutes) for 10 minutes
- Day #5 – Run at an easy pace (i.e. walking for 5 minutes) and swim 4 laps equals 1 mile
Week 7
- Day #1 – Run at an easy pace (i.e. walking for 10 minutes) for 10 minutes
- Day #2 – Walk at an easy pace (i.e walking for 10 minutes) for 7 minutes
- Day #3 – Run at a moderate intensity (i.e. less than hard) for 30 minutes
- Day #4 – Walk at a moderate to hard intensity (i.e. easy pace jogging) for 30 minutes
- Day #5 – Run at an easy pace (i.e. walking for 5 minutes) and swim 4 laps equals 1 mile
Learning to maintain the correct form when running can be tricky, especially in the beginning. Take it slow. Slow enough that you are not in pain, but still running at a pace you are comfortable with. Most people use their arms too much when they run, and this can lead to tightness in the upper back and shoulder region of the body.
Quick Tips for Faster Weight Loss
The key is to maintain a steady intensity throughout the interval training. You should try to avoid jogging slowly at the start and then running fast later on because it will result in wasted time spent at slower speeds. This means that if you start your run too fast, you won’t be able to recover and maintain your speed as the interval progresses.
Always make sure you give yourself enough time to warm up and cool down before and after your interval training. Let your muscles warm up a bit before beginning, and then slowly cool down at the end. This will help prevent injury and ensure that you recover more quickly between sessions.
How Often Should You Practice Interval Running?
In the beginning, we recommend that you practice interval running two times a week.
The maximum number of interval sessions is three per week, but we advise against it.
Interval running is a very strenuous activity, and if you push yourself too hard and train too often you will not just get injured but also burn out and lose motivation.
Beat Boredom, Blast Fat
It is important to make sure that you are training at a moderate pace, not a hard one. This will help prevent overtraining and ensure that you are able to meet your training schedule goals.
You should also try to keep your rest intervals between each interval session short enough that they do not have time to become boring or monotonous.
This means that you should run your intervals for 30 seconds at the beginning of each interval session and then 15 seconds at the end of each interval session.
You should also try to vary the intervals you run during a particular training period.
Why Does Interval Running Help You Lose Weight?
Interval running is very effective at causing your body to burn calories at a rate that is much higher than when you are just jogging or walking at a steady pace.
This is because interval running allows your body to make more use of fat instead of oxygen as fuel; in other words, it changes the way your body metabolizes stored fat for energy.
How Can You Stay Motivated When Do Interval Running?
The biggest motivation for people when it comes to interval running is the ability to see and measure the results of their training.
This is why it is important to keep good training logs and records that track your progress, weight loss, and other indicators of fitness.
It can also be helpful to try and find a training partner or interval running enthusiast who can keep you motivated.
Buy a Garmin watch and connect it with your strava accounts to meet other runners like you.
Be Prepared! Try to put on your socks and clothes before you sleep.
Awareness!
Gears for Running
- Adidas Ultraboost Running Shoes
This is another comfortable option that will help you train on the go. It’s made with breathable, stretchy fabric and provides great comfort and support while running. - A Garmin Watch
It’s a must if you want to track your progress and monitor your heart rate. - A Good Running Belt
This is a great way to carry all the essentials while running. It keeps everything safe and secure without bouncing. - Hydration Pack for Running
Last but not least, hydration packs are other convenient options for runners in need of water or sports drinks on the go. - Shirts for Runners
There are a lot of options in this category but we’d suggest some running shirts that will give you full freedom of movement so you can enjoy the run to the fullest. - Shorts for Runners
Shorts keep you comfortable while running. It’s a good idea to pick up a pair of shorts in the future to have them for when it starts getting hot outside. - Sports Hats for Runners
Running outdoors can get pretty real hot and that’s why you should be wearing a hat or cap to keep you cool when it gets warm out. Some of the best options are cooling hats that are perfect for wearing on hot summer days with plans of hitting the pavement for an evening run or workout outdoors. - Running Windbreaker
Whether you’re running indoors or outdoors, a windbreaker helps to keep you protected from the elements while you’re getting your sweat on. - Bluetooth Headphone
Listening to music helps you get into your workout and stay motivated when running outside. If you want to keep your phone or device safe but still have easy access to controls, a Bluetooth headphone is the way to go. You can pair a Bluetooth headphone with any Bluetooth-enabled device and leave your phone or device safely tucked away. - Energy Gel Bars
Having energy gel bars on hand is a great way to increase your endurance and energy. Pick up a few of these to keep the long-lasting energy flowing after every workout or run.
Nutrition for Interval Running
There are plenty of foods out there that actually help you burn fat while also aiding in muscle recovery and growth.
The best part is, all these food items are very affordable and can be added to your regular diet without breaking the bank.
To achieve maximum weight loss results from interval training you should keep a healthy diet, consisting of the following:
High Protein Foods – All the protein you need to make up for muscle damage and growth will come from your diet when you are interval training.
This means that you should be eating a lot of lean proteins like chicken, fish, turkey, eggs or any other nutritious food product high in protein.
For instance, one cup of chopped red meat contains approximately 25 grams of protein. The same amount of chopped white meat is only 13 grams and whole milk has about 22 grams.
Foods high in fiber – This is essential for proper digestion, and will also help keep you feeling full longer. Fiber from food also helps to aid in muscle growth and recovery during your training sessions.
On average, men should consume around 25-30 grams of fiber per day and women should consume around 20-25 grams.
Aim for about five servings of whole grains per day, at least four servings of vegetables a day, two servings of fruit a day, and one serving of beans a day.
Foods high in healthy fats – Eating healthy fats such as those found in olive oil, avocado and nuts will help to keep your skin healthy while also providing the essential fat that your body needs to grow healthy hair, nails, and bones while exercising.
It also helps you to feel full longer, preventing overeating at other meals and snacks throughout the day.
Healthy, low-calorie foods – You will need to avoid processed and sugary foods when you are doing interval training, as these can actually hinder your progress by causing you to hold back and slow the pace of your workouts.
Instead, look for fresh and healthy options from fruits like bananas, oranges, and apples to vegetables like broccoli and cauliflower.
You can also add healthful items like poultry or lean meat like chicken to your diet for additional protein.
