Lose Fat but Maintain Muscle for Improved Running Efficiency. This is the time of year that weather and light conditions may discourage outdoor running. Turn what may be a potentially disheartening season into an one that encourages you to become a stronger runner by running less and working out more indoors.
The article “High Reps or Low Reps for Fat Loss?” by Tony Bonvechio for MyFitnessPal.com is aimed at people who are trying to burn fat through exercising. The discussion is centered on this topic, as the title implies. However, if you are looking at strength training to improve body composition by maintaining or increasing muscle and decreasing fat to be a stronger but lighter (or not heavier) runner, the advice works as well. The very last section “The Big Takeaways” provides the information you require in a nutshell:
The article has links to 3 HIIT routines (just above the “Big Takeaways” section). For instructions on how to perform a 10-20-30 HIIT workout watch Bonvechio demonstrate it on a bicycle, or the University of Copenhagen video, or a New York Times WELL video (select the specific video from the top banner). The NYT WELL blog page has other short workouts as well.
Runner’s World published a comprehensive article that has numerous links to routines that can help you, with hard work, perform “at your full potential”.
10-20-30 HIIT workout University of Copenhagen
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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