Running is one of the most effective ways to burn calories, shed unwanted fat, and boost cardiovascular health. But if you’re looking to maximize your efforts and get the most out of each stride, there are proven strategies that can help you torch even more calories without adding extra time to your workout. In this article, we’ll explore 10 simple, science-backed methods to burn more calories while running—perfect for runners of all fitness levels.
1. Add Interval Training to Boost Calories Burned
Interval training is one of the most powerful techniques for increasing the number of calories you burn during a run. By alternating between high-intensity bursts and periods of rest or low-intensity running, you challenge your body more and elevate your heart rate.
Why It Works:
High-intensity intervals create an afterburn effect, known as EPOC (excess post-exercise oxygen consumption), which means your body continues burning calories even after you’ve finished your workout.
How to Do It:
- Sprint for 30 seconds, then jog for 1 minute.
- Repeat for 15–20 minutes.
- Gradually increase sprint intensity or duration over time.
2. Incorporate Hills to Burn Extra Calories
Running uphill requires more effort and engages more muscles, particularly your glutes, hamstrings, and calves. This not only builds strength but also significantly increases the number of calories burned during your run.
Tips:
- Find a hilly trail or set a treadmill to an incline.
- Sprint or run at a steady pace uphill, then recover on the flat or downhill portion.
- Add hill repeats once or twice a week.
3. Use Proper Running
Efficient running form not only prevents injury but also helps you burn more calories by engaging the right muscle groups and reducing wasted motion.
Key Points:
- Keep your head up and shoulders relaxed.
- Maintain a slight forward lean from the ankles.
- Land midfoot to reduce impact and improve energy use.
Improving your form makes each movement more effective, allowing your body to burn calories more efficiently over time.
4. Add Strength Training
Muscle burns more calories at rest than fat. Incorporating strength training into your weekly routine builds lean muscle, which in turn helps you burn more calories during your runs.
Recommendations:
- Add two days of strength training focused on your core, legs, and upper body.
- Exercises like squats, lunges, push-ups, and planks can complement your running performance.
- Stronger muscles improve endurance and reduce fatigue.
5. Run Faster
While it may seem obvious, simply increasing your pace can lead to significantly higher calorie burn. The faster you run, the harder your body works—and the more calories you torch.
How Much More?
Running at a 6-minute mile pace burns nearly double the calories compared to a 10-minute mile, depending on your weight and effort level.
Caution:
Increase speed gradually to avoid injury. Use tempo runs or interval training to improve safely.
6. Use Weighted Gear
Adding light weights, like a weighted vest or ankle weights, increases the intensity of your run and makes your body work harder—resulting in more calories burned.
Important:
- Start with light weights (1–5 pounds).
- Make sure weights don’t alter your natural running gait.
- Avoid overuse to prevent joint strain.
Using weights turns a normal jog into a full-body workout, helping you burn more calories in the same amount of time.
7. Run Longer
Longer distances naturally burn more calories. If you’re currently running 2–3 miles, consider adding a few more miles each week to increase your overall calorie expenditure.
Strategy:
- Increase your long run by 10% each week.
- Make sure to balance longer runs with recovery days.
- Hydrate and fuel properly to sustain energy.
The more miles you log, the more calories you burn—simple math with powerful results.
8. Run in the Morning to Maximize Calories Burned All Day
Morning runs can help you kickstart your metabolism and keep your calorie burn elevated throughout the day. Plus, morning workouts are easier to stick with consistently.
Additional Benefits:
- Increased focus and energy for the day ahead.
- Reduced stress and better mood.
- Fewer distractions or excuses to skip your workout.
Getting your run done early ensures consistent calorie burn and sets a healthy tone for the rest of the day.
9. Practice Fartlek Training
“Fartlek,” a Swedish term meaning “speed play,” involves varying your pace throughout a run, blending continuous training with interval-style bursts. This unpredictability keeps your body guessing and boosts calorie burn.
Example:
- Jog for 2 minutes.
- Sprint for 30 seconds.
- Walk for 1 minute.
- Repeat with different intervals or distances.
Fartlek runs are fun, versatile, and effective for increasing the number of calories burned without the monotony of structured workouts.
10. Track Your Progress
One of the best ways to stay motivated and ensure you’re burning as many calories as possible is by tracking your progress. Use fitness apps, wearables, or a running journal to log distance, pace, time, and estimated calorie burn.
Why It Works:
- Helps you identify patterns and areas for improvement.
- Encourages accountability and goal-setting.
- Visual feedback reinforces habits and consistency.
Staying aware of your numbers helps you push harder and ensures your workouts are delivering the calorie burn you’re aiming for.
Final Thoughts
Running is a fantastic tool for improving your health, boosting your mood, and torching unwanted calories. But with a few strategic adjustments, you can amplify your efforts and see results faster. Whether it’s picking up the pace, adding hills, or mixing up your routine with interval and strength training, each of these tips helps your body burn more calories both during and after your run.
Consistency is key—so choose a few methods that align with your fitness level and goals, and incorporate them into your weekly running plan. Over time, you’ll not only burn more calories, but you’ll also become a stronger, faster, and more efficient runner.