How to Burn More Calories on Your Next Run

 

Running is an awesome way to lose weight because it burns mega calories and tones your lower body. If you want to burn even more calories the next time you are on a run, try these three tips.

• Raise the incline: Running on a flat surface for 30 minutes burns 270 calories*, but if you raise the incline up five percent, you'll burn 363 calories. Raise it even more to 10 percent, and you'll burn a whopping 420. If you're not on a treadmill, incorporate natural hills into your run.
• Increase your pace, even a little: A 30-minute run at a pace of 10 minutes per mile will burn 270 calories, but if you run a little faster at a pace of nine minutes per mile, you'll burn an extra 30 calories. You can also include bursts of sprinting intervals, running as fast as you can for 30 to 60 seconds, and then taking two minutes to recover by running at a slower pace. Each 60-second sprint running at an eight-minute per mile pace will burn 13 calories. The same amount of time running at a slower 10-minute per mile pace burns nine calories. It may not seem like a huge difference but those extra calories burned will add up over a workout.
• Push yourself an extra five minutes: Sticking with your run for an extra five minutes will tack 49 calories on to your total calories burned. Do that five runs in a row and that's an extra 245 calories — it's like a whole workout full of calories burned!

http://www.fitsugar.com/How-Burn-More-Calories-When-Running-20411754