Jogging is fun and a great sport. But better fitness is often not the only thing that is in the foreground.
Most people also jog because they want to lose a few kilos. Jogging is the perfect sport for this, because the endurance training burns a few calories. Exactly how many varies and depends, among other things, on gender and running speed.
To burn as many calories as possible, here are the seven best tips:
THESE are the mistakes beginners to running should urgently avoid
Tip 1: Have fun running
Fun doesn’t have anything to do with calorie consumption, but if you enjoy running, you’ll jog more regularly and maybe even run longer than planned. If, on the other hand, you don’t enjoy jogging at all, your inner pig will get the upper hand most days.
Our tip: In this case, find a sport that you enjoy. You can burn a lot of calories on the cross trainer, playing tennis or in a Zumba class.
Tip 2: Do interval training
Running at a constant pace burns calories, no question. But you burn a lot more if you vary your pace and do interval training. This is much more strenuous for the body and it is constantly challenged.
With interval training, you alternate fast phases with slower ones. This means that you run at your usual pace and then do a one-minute sprint, for example. After that, you run at a much slower pace and then pick up speed again after a few minutes.
Tip 3: Vary your workouts
It’s great to find a nice jogging route. However, to challenge your body and keep improving, you should constantly change your training. This means running for 30 minutes on some days and 45 on others. If possible, you should also change your route and try one with a few hills.
Don’t forget: You will get fitter little by little. Adapt your training to this and improve regularly. Run faster.
Tip 4: Incorporate strength training into your run
The more muscles you have, the more energy they use – even when resting. So don’t just concentrate on endurance training, i.e. jogging. Stop your jog at a bench or a fitness trail to do some strength exercises. For example, do dips or push-ups on the bench. Squats and lunges can also be incorporated into your workout at any time.
If you are reluctant to interrupt your workout, you can put strength exercises at the beginning or end of your workout. The important thing is that you don’t neglect your muscles and that you strengthen them a little.
Tip 5: Eat something before you start jogging
It sounds paradoxical, but you shouldn’t forget to eat before you run. Otherwise you’ll get ravenous after your workout and eat much more than you actually wanted to. So that you don’t run with a full stomach, you should have a small snack about one to two hours before your jog. A combination of carbohydrates and protein is ideal, for example a slice of wholemeal bread with cheese or a natural yoghurt with fruit and some oatmeal.
Tip 6: Hold back on food after exercise
Yes, you’ve burned a lot of calories jogging. However, this is not a free pass for a big feast. Take it easy after your workout and take advantage of the after-burn effect. After exercise, your body still burns plenty of calories, and you shouldn’t miss out on that.
One or two hours after your jog, have a protein-rich snack such as plain 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 best thirst quencher because it contains minerals and has no calories. Avoid colas, sodas, juices and spritzers during exercise – and at all other times. They contain a lot of calories. You should also avoid light drinks if possible. It is not scientifically clear what effect sweeteners have on appetite.
