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How to Lose Weight Running – Ways To Lose Fat Running – Running for Weight Loss

Weight loss running can be difficult to understand. Coach Kozak explains his favorite ways to lose fat running and burn fat running.

Interval Running – Walking – Sprintingare excellent ways to lose weight running. You will alternate between low intensity and high intensity periods of walking, jogging, and sprinting. Determine which interval running level you are currently at from the chart below. Repeat this technique 1x – 3x per week. Try to increase by one level every 2 – 4 weeks. A “Walk” is defined as a brisk walk using arms and controlling breathing and upright posture. A “Jog” is defined as a steady run with intermediate speed. A “Sprint” is defined as running as hard as you can, whether you are moving fast or not.

Interval Running Levels 1 – 10 (Beginner – Advanced)

1. Walk 25 sec / Jog 5 sec for 10 minutes
2. Walk 20 sec / Jog 10 sec for 15 minutes
3. Walk 15 sec / Jog 15 sec for 20 minutes
4. Walk 30 sec / Jog 30 sec for 25 minutes
5. Walk 15 sec / Jog 45 sec for 30 minutes
6. Jog 25 sec / Sprint 5 sec for 10 minutes
7. Jog 20 sec / Sprint 10 sec for 10 minutes
8. Jog 15 sec / Sprint 15 sec for 10 minutes
9. Jog 30 sec / Sprint 30 sec for 15 minutes
10. Jog 30 sec / Sprint 30 sec for 20 minutes