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2005/06/01, 06:47 PM
How long do you need to run a day to loose fat. I know it is pretty relative, but was wondering about in general terms. Also could running make you fat...
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2005/06/02, 02:41 PM
It has more to do with your diet and portion control rather than the length of your cardio session. I typically train for way longer than I would if I were to just be keeping the fat off. 30mins/3 miles is a good estimate, and truely you should listen to your body, and switch off to various cardio equipment rather than just running everyday and risking a stress injury. The main thing to keep in mind is that just because you ran for 30 minutes doesn't mean you can splurge on your diet. Also an interesting sidenote that I've heard is to increase your running pace to raise your heart rate, and then slow down to catch your breathe, while your heart rate is still high. This will give you a higher heart rate on average in the same amount of time, and burn more calories. Plus it gives you something to do with all the buttons on the treadmill when you get bored out of your mind. :)
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2005/06/02, 02:48 PM
I agree with gangstershoes...I think in general terms, if you're trying to burn fat, you should run 3-4X per week for 30-40 minutes each time. Adding a HIIT routine in there once a week for 20min is good as well. Can't imagine how running could make you fat, unless you justify overeating because your running-which I have to admit, I have done in the past :(
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Even if you are on the right track, you will get run over if you just sit there.
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2005/06/02, 02:55 PM
Oh - I can talk about this forever!!!!
Gangster is right - diet is really really really important. You burn APPROXIMATELY 100 calories per mile running. Your running fuel is a mix from Fat and Carbs. The mixture %s depend on the intensity of your exercise (and other factors when you become more advanced around muscle economy).
I've lost quite a bit of BF over the past couple months running about 120-150 miles/month (not alot in the running world), watching my diet, AND keeping up the weights to keep the muscle mass I earned. I run 6 days a week, but that should probably be 5 to be safer.
A good weekly schedule is something like this:
- 1-2 HIIT Workouts (30 mins)
- 1 Low Intensity Steady State Run (45-60 mins)
- 1 Medium Intensity Steady State Run (35 mins)
- 1 Long Run (60 mins to start)
Your weekly mileage should be between 2-3 times the distance of your long run. Once you determine your "Recovery/Economy" (RE) pace, you can pad time at the ends of your other runss at this pace easy enough.
You can get recommended paces at the following URL:
http://www.mcmillanrunning.com/Running%20University/Article%201/calculator3.htm
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_Shane
I dont have to outrun the bear - just you....
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2005/06/02, 04:05 PM
Hi guys-
Thanks for all the information. I will definitely try it. I have been more of a jogger for some years now, and I recently started to go a bit faster. I seam to be putting on weight, but have not changed diet. I am thinking I may need to eat more. Will keep yall posted!
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