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Thfs simplebut
strategic runningprogram
will help 5rou shape up and shed
pounds in minimal mileage.
BY LTZPLOSSER
photographs byWilliams
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that feels easiest.
at an increased rate even during
the walking or jogging recovery Quickies
Find a flat section of road' or hit
periods, says
and coach in Mammoth Lakes,
Westcott.
women California. You'Il sti1l need to
'Thebody-slimmingbenefits thetrackor,treadmill'andspeed
^"iry
runthreetofivedaysaweek
*"":ir"J,L"fmuchslimmer,
(dependingonwhlchof the of intervalsdontendlher.
ffi;;,h.;;;ntiesshours two
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Your metabolism logs serious
programs you decide
they've spent pounding away
,u.".0r. lon'* walk to recover
to follow), but rarely for more OT afteryour run too. In a
o.t ihut moving belt.
for 60 secorids Repeat six 1mes.
than 20 minutes a pop. That's study in Medicine & Science
BEGTNNER: Build p to lO intervals
Here's why:"Most people
in Sporfs & Exercise, women
over eighi weeks.
operate under the assumption not so bad, right?
who ran hard for tvvo minutes sEAsoNED RUNNER: Build up to 12.
that the more they run
followed by three minutes
SruH&K gFf
the more weight they'll lose.
Short Repeats
at a low intensity torched
That's true, but only to a point. S*1Bgg #Ftrffi*
Find a lat section of road' or hit the
24
hour5
in
the
more
calories
probably
out,
you've
If
you
work
Running is an incredibly
or treadmill' and speed up
track
;+;i;:;"t"fficient form of heard of intervais-short bursts following their sweat session, to a hard
but sustainable effort for
who
did
slow
#r..* fJ;rning calories. of intense exercise with periods than thoie
(you burn about 8]5 calories of recovery in berween. Here's steady mileage. Theyalso lost i"?;tt::.trj:t#r::iij:,t;ffJ:t
aminutewhenmovingata whytheywork: Whenyouchug 4percentof theirbodyfatin ,ininn.*, aritO uptolO intervals
the weeks that followed, while over eight weeks.
comfortable pace.) Problem along at a comfortable pace
the continuous-pace group
(as
your
body
sEAsoNED RuNNER: Build up io 12.
most
people
do),
log,
is, the more miles you
didn't lose any. That might not
gets energy easily from the
the more efficient your body
Long Repeats
sound like a huge number, but
o"yg"" yo" mnaie. But once
becomes at running and the
"it's
BEG lN ERr Ru n a quarter of a
a
noticeable
to
see
enough
high
gear,
your
into
you
switch
says
fewer calories it brirns,
a
*avneWestcott,Ph.D.,fitness musclesstartworiin!harder changeinthemirror,"sayslead I:ltq'?] lattooneloopof
or rolling terrain at
track)'on
Broeder'
craig
studliauthor
to process that oz' so they
t".i"t.rt Jtt"ttor at Quincy
;;t"g"i;i;;;sachusetts. expend extra energy recruiting Ph.D., an exerciseconsultant in L:iliff ffi:1'ffi':;nfir'[X
Napervllle, Illinois.
other chemicals in the body
In other words, you'Il
two mrnutes. Repeat four times,
Interwals come in avariety
(adenosine-triphosphate and
initially drop some pounds,
building up to eight.
phosphocreatine, in case you're of sizes, and you can count
sEAsoNED RUNNER: Change the
but your progress will
distance to half a mile (two loops
interested) to get the job done. on the fat-melting effects no
flatline rootr as your body
"i
of a track)
"Your body likes to be on cruise matter how long an interval
adiusts to your exercise
Stop in asain months later,
of ihor" same
u
f
N
f
regimen. Plus. running long
distancesonaregularbasis
*ffi. ,*'*3ffi*f*f:i*=* ffi
Andrew Kastor,
a
ffiffi*
rrnnittg
ill;
ut.
Andthesequick-but-killer wu'-,,pandcooldownwith
continue to incinerate
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YOUR RUN. OFF.THE -WE IGHT
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This simple eight-week program will send pounds packing!
Like many things that are
good for you, hiils aren't
i r.'
particularly appetizing. But
the extra effort it takes t<r
trudge up them is worth it:
z
z
For each degree of incline,
count on at least a 10 percent
increase in calories burned.
according to Jana Klauer, NI.D..
a nutrition and metabolism
expert and research fellori'at
St. Luke's-Roosevelt Hospital
ln New York Ciry. So runnins
up a 5 percent grade (a gentle
hill) will burn 50 percent more
calories than running on a
totally flat surface for the sartre
amount of time.
"You work harder n'herr
{
going uphill beca:se to . r'e
moving forward and up at
the same time." sar s -\larcus
Kilpatrick. Ph.D.. ar djjociar
{
tJ
1
rll
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20 to 30
minutes
of cardio
cross
ul
t!
training* +
strength
zu
aZ
6z
20- to 30minute run
<f
uC!
+
strength
ir:r'ii:-;
'l:::-:ill:,
off
Hills
:;: -:
IntervaJ
worKout
lnterval
workout
off
e
physiolog ar rl e L rr,ie',in
or )ouln f LoilCa tr'l lJlltpd.
Plus, hills recruit more muscles
than flats do. The end result
is increased calorie btrrn.
a leaner body, and a perkrer
,:'
;
.,-,
-l.d that r unners who did
Ctrrdirioni ng Research
-.-:: ,,orr to their weekly cardio
l-r rr.ens. increased their 1eg
.- .. : -.].
:r'.
and enhanced their
things that
'-'..ruce-two
.. :r'.lLe ro u eight
loss.
r-trd l esistance exercise
'. . i, ep r ou in juq -Free.
i - . , i ie not stuck on the
; - ic:- x-hen vou could be
r...
hill workout once aweek:
C.
tl
Repeat four to
eight times.
BEGTNNER:
SEASONED RUNNER: Re[]eat 5 x
to l0 tirres.
' .:-. Siomechanicsfound
:r.:- :errrale runners who
ciri .ir n eeks of lower-body
e::er-c,ses. like the ones that
ioi.olr'. improved their 1eg
strerrgtir. particularly in the
hips-a conrlron source of
parrr arrd injun, for runners.
Ii r our scl'redule allows rt,
tn'hhinq befbre you run to
increase fat burning while you
rrrr . Re._-rance training is
rio'rlr a tarb-burning activity."
explains \\iestcott.'After
l0 rnrnutes ofstrength
t ' a tr it rg. r ou deplete your
gh-cogen stores (carbs) so fat is
readih available to burn."
-{r'rd even if you don't follow
strength training with a run,
r-ou still get an after burn.
"You elevate your metaboiism
by 25 percent for the 60
minutes following resistance
exercise," says Westcott. So
ifyou burn 200 calories in a
20-minute strength session,
count on sizziing an additional
abo,rr
sEEeffF€*€e€==i
Y*Eiffi
=€€€F=
If they gave best supporting
actress awards for rveight
loss, strength tlaining would
take home the trophl er-en'
time. Think abourrr this
way: Strength training makes
you stronger from head to
toe, so you can run harder
every time you pound the
pavement. A rerieu' of studies
inThe loumal of Sn'engtlt
20 to 30
minutes of
cardlo cross
4-minute
training +
strength
walk for
minutes
20- to 30mtnute run
30- to 60mlnute run,
depending
on your
(optional)
strength
+
easy run/
off
l-minute
15
off
typical
Source Andrew Kdstor
-r.c.rr-raring calOrieS On a run.
srudv in the journai
6O seconds).
l:rjj,:
'Sw mm ng,el pticalmachine,statonaryll ke,cycing
--i : e :cr,:
Run Ltp the hill at a hard but
sustainable effort for l0 seconCs
Jog or walk back to where you
started, or reset the nc ne tc ze.a
until you cornp ete y catch your
breath (tt shou d take about 15
Hills
l:'i
mileage
butt. Kastor recornmends
doing the following
Find a gentle hill or set your
treadmill to a 5 percent inciine
(optional)
o
-. ..,1,ce-I raini ng exercises
.. : rl lee days a week. in
professor of erercise
iil
PII\N
50 calories after your last
rep. This total-body strength
workout designed by Kate
Moran,
a
trainer at Equinox
gym in Chicago, takes no
more than 20 minutes and
complements the running
plans above. "Working the
glutes, hamstrings, and core
will help you prevent injury
and become stronger so that
you get more out ofyour
runs," says Moran.
Do lhree sets of l2 to l5 .eps
(Lnless otherwise roted) twice
a week: rest for 30 seconds
between sets. All you'll need to
corolete t^e .oLt ne is a pair
of five- to 1O-pound dumbberrs
and a reststance band.
Unilateral Lift
Grab a dumbbell in each hand,
stand on one leg (keep it as
strajght as possible), and lift the
other leg slightly off the floor.
With your raised foot stationary,
lean f6'11,6'6 w.tn you. arms
straight and extended towaro
the floor as you bend at the hips
(not the knees) and keep your
back flat, Return to start without
lowenng your raised foot.
Lateral-Band Walk
Place a resistance band around
you" arhres. Stand witn your feer
l'ip-width apart. rlen step to tt^e
side with one foot, keeping your
toes facing forward. Bring your
feet back together; repeat. Walk
'15
steps in one direction, and
then 15 steps back, leadlng with
the opposite foot. Tl^at s one set.
Repeat three times.
Marching Hip Raise
Lie on your back with your knees
bent and feet flat on the floor.
Raise your hips to create a straight
Irne from your knees to your
shoulders. Lift one knee to your
chest, trying not to drop your hips.
Lower, then lift your other knee to
your chest. That's one rep.
Leg Raise
Lie on your back with your arms
by vorr s des. pa'ns .rp. Keeprng
your legs straight, raise them until
they are perperrdicular to the floor.
Slowly bring them back to the
starting position, keeping your
lower back against the f loor.
## g"#er# {Eru
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The good news is that you don't
need to iog more than one
long run
a
week to get the max
calorie-burning benefi t, and
a long run means 30 minutes
or more. This sustained effort
will improve your endurance
by increasing your heart's
capacity and strengthening
ligaments and tendons, so yr-ru
feel stronger during your short
runs, says Kastor, who created
the "Run OfftheWeight"
training plans, above. 'And
the more effort you can put
into each workout, the more
calories you'Il burn." r
N4arch 2o1t
/ wouEN,s Hrnrrn 125