As we said in one of the previous articles, uniform running is unlikely to help you lose weight... Over time, your body will get used to this load and stop using fat.
But there is running type, to which the body is simply not able to get used to. It is called "fartlek" or "interval running".
How to run fartlek
Fartlek is an alternation of slow running or walking and acceleration. That is, in fact, you do not stop, but at the same time you move either slower or faster.
Depending on your weight and physical capabilities, you can run a fartlek with different levels of load. Based on my experience in coaching, below I will give an approximate ratio of your weight and what alternation should be included in the fartlek. I emphasize that the ratio is based on experience. If you are able to run faster with that weight. which is given in the article, then go to another weight category. For men, regardless of weight, it is better to perform the second training option described for women. weighing from 60 to 80 kg.
Weight over 120 kg
With this weight, you need to run fartlek very carefully. In this case, running and walking should be alternated equally. That is, for example, run 100 meters, and for such a weight, run without acceleration, and then walk 100 meters at a fast or slow pace, depending on how easy it was for you to run. Repeat this 10 times in the first workouts. As a result, the total distance of the fartlek is 2 km. Accordingly, if this mode is very easy for you, then increase running speed... If this is not enough, then move on to fartlek for those who have less weight.
Weight from 100 to 120 kg
With this weight, you can already reduce the amount of walking and increase the amount of running.
Typically, training at this weight is as follows: 100 meters easy run, 40 meters acceleration, then 60 meters walking.
This series should be repeated 10-15 times. To adjust the load for yourself, you must either increase the speed of acceleration or increase its length. At the same time, do not forget that after 5 series of exercises, you should walk 150-200 meters.
More articles from which you will learn other principles of effective weight loss:
1. How to run to keep fit
2. Is it possible to lose weight forever
3. The basics of proper nutrition for weight loss
4. How long should you run
Weight from 80 to 100 kg
Here the training is already more intense.
Run 100 meters with a light run, then accelerate to 50 meters, then switch back to an easy run, run another 20-30 meters, then go to a step and walk 30-50 meters. This is one episode. Do 10-15 such series. Do not forget, after every 5th episode, rest by walking 200 meters.
Adjust the intensity of the load with the speed or length of the accelerations, and also, if you feel strong, you can completely exclude walking from the workout.
Weight from 60 to 80 kg
Usually, with this weight, a large load is already given. Therefore, if you have such a weight, but at the same time understand that you cannot perform a workout in this mode, then first train as needed to train those who have more weight.
So. In this case, the three most convenient Fartlek options.
Option 1. Easy run 30 meters, acceleration 30 meters, easy run 40 meters, acceleration 30 meters. Adjust the load with the acceleration speed.
Option 2. 100 meters easy run, 100 meters acceleration.
Option 3. 100 meters easy running, 100 meters acceleration, 50 meters walking.
Weight less than 60 kg
Here weight no longer plays a big role. Often, my pupils with a weight of 80 kg performed more difficult work than those who weighed up to 60 kg. Therefore, you can train for weight loss as described for training with a weight from 60 to 80. Adjust the load with the speed of acceleration. The second option from the previous group is best suited.
Features of running with fartlek.
Light running means just light running. This means that the speed with it should be no more than 5 km / h, in other words, not faster than walking. But at the same time it is necessary to run, not walk.
At first, we do acceleration very carefully, not forgetting to warm up well before training.
Read the article: how to put your foot when runningto reduce the risk of leg injuries while running.
Don't overwork yourself. Stop exercising immediately if you start to feel dizzy.
Side pain with fartlek is common. Therefore, I recommend reading the article - what to do if the right or left side hurts while runningso as not to interrupt your workout due to this ailment.
To improve your results in short and medium distance running, it is enough to know the basics of running first. Therefore, especially for you, I created a video tutorial course, watching which you are guaranteed to improve your running results and learn to unleash your full running potential. Especially for the readers of my blog "Running, Health, Beauty" video tutorials are free. To get them, you just need to subscribe to the newsletter by clicking on the link: Running secrets... Having mastered these lessons, my students improve their running results by 15-20 percent without training, if they did not know about these rules before.
