Running and walking are two of the most accessible and effective forms of physical activity, and they play a vital role in promoting weight loss and overall health. These activities are not only efficient at burning calories but also have a profound impact on improving cardiovascular fitness, muscle tone, and mental well-being. Whether you’re an avid runner or prefer a brisk walk, both can contribute significantly to your weight loss journey.
We spoke with TJ Mentus, a certified personal trainer, to learn about three easy and simple steps we can take to burn off more calories during our walks and runs. Mentus shared that moving at a faster pace, adding weights, and inclines are the best options.
Move Faster Or More Challenging Pace
Increasing your pace during walking or running can significantly enhance your calorie-burning potential. When you move faster, your body demands more energy to support the increased effort, leading to a higher calorie expenditure. In the case of running, the intensity and impact on calorie burn are more pronounced at faster speeds. This link between speed and calorie burn is essential for weight management, as it allows you to maximize the benefits of your exercise routine.
"This is the simplest way to increase caloric burn. Burning calories is connected to your heart rate. The higher one’s heart rate, the more calories burned per minute of exercise. Often when someone isn’t burning as many calories as they would like from cardio it is because they are not pushing themselves hard enough and their bodies have gotten used to the same comfortable pace," Mentus says.
Adding A Weighted Vest
Incorporating a weighted vest into your walking or running routine can be a game-changer for calorie burning and fitness enhancement. The added resistance from the vest forces your body to work harder, engaging more muscles and increasing the overall intensity of your workout. This, in turn, elevates your heart rate and calorie expenditure, making your exercise session more efficient.
"Even as little as 5-10lbs can really challenge the body without having to move faster or complete more distance. The extra weight makes the lower body have to work a bit harder to propel the body forward and also challenges the torso to keep itself upright," Mentus states.
Find An Uphill Area Or Use An Incline On Treadmill
Seeking out an uphill terrain or utilizing the incline feature on a treadmill can be a smart strategy to elevate your calorie burn during both walking and running. When you work against gravity by climbing an incline, your muscles engage more intensely, increasing the overall effort and calorie expenditure. Whether you prefer the great outdoors or the convenience of a treadmill, incorporating inclines into your routine is an effective way to intensify your walks or runs and accelerate your calorie-burning potential.
"It can be quite difficult to even jog, let alone run up a steep incline. If you have hilly terrain near you then I would suggest going on runs there every so often to challenge yourself more than on flat ground. You can get the same effect on a treadmill and alternate between running or walking on an incline then back to an even level," Mentus recommends.
