Running

Now i know it's good to do long distance runs for fat burn etc,but what is classed as a long enough run?
ie,i can run 3 miles easily,at a nice jog,taking me 27 minutes on average
now,would it be better if your wanting to tone up etc by trying to do that run quicker therefore working the body harder,or just run for longer at an easier pace?

i know i've answered my own question,i guess what i'm trying to say,is it more beneficial to run a distance of time in X amount of minutes,or run X amount of miles in however many minutes?

 

On average, you probably burn about 10 cal/min doing any moderate excercise. I think running faster, etc may burn a little more, but probably not that much in the scope of things. If you want to lose weight, you need to eat less. Total Caloric Intake should be less than the total amount of calories burned.

Dom

 

If you're looking to burn fat from running you should either be doing interval training for a shorter amount of time or aim for runs that are longer than 30 minutes to keep the heart rate above 60% maximum for fat burning.

 

what if your looking at building stamina then?

what i do that tends to get me out of breath is get onto a basketball court,and do lay-up's one side to the other for 10/20 times in a row

 

If stamina and endurance is your goal you need to eat right, rest well, keep your heart rate at 75% of your max for at least 30 minutes and create demand by anaerobic activity i.e. weights.

For running your feet actually swell so finding the right show is key to avoid blisters. I recommend if possible finding shoes that are not to fit or "true" for long distance. To increase your distance interval training is great, sprinting followed by steady 2-3 mile runs then sprint in the end is good strategy

Good luck

 

i'd say doing HIIT is much better, cos u gain stamina, at the same time, u burn higher amount of calories compared to average jogging.

 

yes, try running at you're max for like a min, then recover a while & go again.

 

If you want to tone up, I do NOT recommend running long distances (6+mi 5-6 days a week). If you want to actually build stamina, by all means, run away. If you want to play basketball, it will be good to go on some long runs (approximately an hour) but it will be best to alternate those with days where you do interval workouts or tempo running (say running 3-4 miles but much faster than usual).

I used to run an average of 8-14 miles a day, 6 days a week; I ended up with an unreal stamina and a resting heart rate in the 40s. It won't make you any quicker on fast breaks, but in the fourth quarter of a game, you'll be pulling away every time. Plus, your girlfriend will definitely approve of your new hobby .

 

Ever run Hurdles?

 

I ran Cross Country in high school, it was a 3 mile race. We trained 3x per week running a mix of 3 to 9 mile courses. The longer your endurance is, the faster you can run the 3 miles. Why do you think Michael Phelps won 8 Golds? He swims 50 miles per week.

I'm currently running 3 miles 3x per week and working out on Nautilus equipment afterwards. Working towards a 5 mile run 3 or 4x per week. Anyway, if all you're doing is running, you're not going to tone up properly. Fpassion had it right--eat clean, keep the heart rate up and hit weights or Nautilus after your run and you'll see results quickly.

I was thinking about posting my own thread on this subject. I am doing the above workout and eating clean. I've never taken a supplement and I am curious if there is anything out there that will help me. I'm interested in Creatine as it supposedly aids in recovery time. Anybody have any advice?

 

If you want to tone up, hit the weights, eat clean, and limit cardio to inclined walks (10 degrees incline for 1 hour at a 4mph pace). The more muscle you build, the more fat you will burn. Resting muscle burns fat so the more you have, the more you will burn. Walking instead of running will prevent you from tearing down all the muscle you're putting on, but still burns calories. As well as saves your knees and hips later in life. If you want that really thin emaciated look, then by all means go running 10 miles a day.