There are several ways to add interval workouts to your running program. Head to your local track and run intervals. An interval consists of running hard a short distance, such as 200 meters, and then slowing to a walk or jog for an additional 200 meter recovery period. Repeat, gradually increasing the number of intervals in your workout.
Another type of interval is called a fartlek, which is the Swedish word for speed play. While running, look ahead for a landmark, such as a telephone pole. Run hard to that point, then slow to a recovery jog. Continue intermittent sprints and recoveries throughout your run.
Hill workouts are an effective way to strengthen the lower body as well as boost the intensity of your workout. A hill workout can be as simple as changing your route to incorporate more hills, or it can involve running hill repeats. To run a hill repeat, find a hill that takes you about one minute to run from bottom to top. After warming up, run hard to the top of the hill, turn and jog or walk to the bottom. Repeat, gradually increasing the number of repeats you complete.
Add a Long Run
Dedicate yourself to one long run each week. Increase the distance gradually, by about 10 percent each week. Covering extra miles burns more calories, and running longer increases cardiovascular fitness which makes it easier to run intensely on your other running days. Ultimately, it is up to you about how long your long run should be. Someone training for a marathon may work up to a 20-mile weekly long run, but for weight loss benefits, a weekly long run that is between 60 and 90 minutes will produce results.
Running is a great way to burn calories, but to really drop weight fast, add two or three weight lifting workouts each week. Lifting weights helps you maintain muscle mass, which is often lost during a weight loss program. It also strengthens the muscles involved in running, making it possible to run harder during your workouts. Finally, lifting weights helps offset imbalances that may develop from a running routine.