However, those additional distances will also increase their appetite, thereby not giving way for enough calories to be burned in the long run.
So, instead of running longer, run faster. You can try alternating your running schedules — run faster on easy days. When you run faster, you burn more calories faster and even more calories post-running. In the end, people that run faster tend to have low appetite compared to their counterparts focusing on running a longer distance.
Your heart rate can help you measure the intensity of your running. Most people, while at rest, have heartbeats of 60 to times a minute. The heart rate then increases when you exercise, and the harder you exercise, the more your heart rate increases. There are different heart rate zones; we have discussed the resting heart rate.
Other rates are the fat-burning heart rate zone, moderate, target, and maximum heart rates. If you intend to burn calories, you will want your heart rate to be in the fat-burning heart rate zone, which is about 70 percent of your maximum heart rate. We have discussed earlier on the factors that influence calories burned running.
Outdoor running Outdoor running is effective when you intend to burn more calories, especially if your running route has hills and stairs. So, try to get your running routes to take you through stairs and hills.
You can either do full hill or stair-focused workouts as they will increase your heart rate in a matter of seconds. Treadmill running Slowly increase the treadmill incline while running. Know that the higher you go, the better when you are focused on burning more calories. However, you need to be careful of signs that show the incline is too high.
Ideally, for weight maintenance, it should fall near the estimated daily calorie intakes given by the U. Department of Health and Human Services. These vary by gender, age and activity level. For example, an active year-old man should eat around 3, calories per day, while an active year-old man only needs about 2, calories. An active year-old woman should eat around 2, calories per day.
To establish your calorie deficit, either slightly decrease your calorie intake or increase your level of physical activity. What on earth is happening? It's possible that some of your other lifestyle habits are causing problems. There's also a clear relationship between stress and obesity. Another factor you should consider is hydration. So if you're not getting enough sleep or enough water, your body might be showing the effects of that deprivation.
If you're already used to running 3 miles a day and your body continues to feel good, keep up the great work! But, most people find that they need at least one day of rest or gentle "active recovery" workouts like walking to balance out their more intense workouts — and if you're just starting out , you might need more frequent rest. Lauren is a freelance fitness writer who specializes in covering running and strength training topics.
She lives in Brooklyn Park, Minnesota, with her husband and their three dogs. Turn on MapMyRun desktop notifications and stay up to date on the latest running advice. Share it:. Tags expert tips losing weight running training tips. About the Author. Lauren Bedosky Lauren is a freelance fitness writer who specializes in covering running and strength training topics. Never Miss a Post! Enable Notifications No Thanks.
But the exact amount of calories burned depends on:. Terrain can totes affect the amount of calories you burn on your runs. Your joints and muscles work extra hard to keep your body upright and balanced. Incline is also super important. According to a study , walking on an incline promotes peroneal strength, which might help peeps with weaker ankles.
You can also burn more calories when running uphill. Staying hydrated and staying on top of your nutrition can help you make the most out of your runs. Try to eat a balanced meal 3 to 4 hours before your 3-mile run. The ideal meal should be high in carbs, moderate in protein, and low in fat.
Snack attack: You should have a snack about 30 minutes before your run. Just be sure, keep it small to avoid indigestion or nausea. A banana , crackers with peanut butter, or half an energy bar are all good choices. Studies show your glycogen stores can run out within 1 to 2 hours of running. So on longer runs you should refuel with snacks like energy drinks , protein bars , energy gels, nuts, or dried fruits. But no matter how long your run is, always stay hydrated throughout your workout.
Dehydration is no joke! Post-workout nutrition is vital for recovery and results. A mix of carbs, fats, and proteins is best.
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