If your main goal is to torch more calories on your runs (and maybe drop some stubborn fat in the process), here’s what I’ve seen work—both in my own training and with the runners I coach.
These are no-fluff strategies that help you crank up the burn without blowing up your body.
Mix in Some Intervals
Running the same pace every day? You’re leaving results on the table.
Try adding intervals once or twice a week. Nothing fancy—start with 1 minute fast, 2 minutes easy. Even 20–30 seconds hard is a solid start if you’re just getting into it.
The real benefit? That spike in heart rate carries over. You’ll keep burning calories long after the run, thanks to something called the afterburn effect (yeah, it’s a real thing—check out the Cleveland Clinic if you want the science).
Intervals work. They’re fast, brutal, and efficient. Just don’t overdo it too soon. Recovery matters just as much.
Coach’s Tip: Start small. One or two rounds. Focus on effort, not perfection.
Hit the Hills (Yeah, They Suck—But They Work)
Hills are like burpees for runners—nobody likes them, but they get results. Running uphill fires up your glutes, hamstrings, calves… and your heart rate will shoot up fast.
More effort = more calories burned.
- If you’ve got a local hill, try running up for 30–60 seconds hard, then walk back down. Repeat.
- On a treadmill? Crank that incline to 4–6%, run for a minute, then flatten it out. Rinse and repeat.
Over time, you’ll feel stronger. And your usual runs? They’ll start feeling way easier.
My Reality: The first time I added hill repeats, I hated every second. But I also saw my endurance shoot up in just a few weeks. Worth it.
Stretch That Distance (But Don’t Go Crazy)
If you’re running 2 miles now, see if you can stretch one run a week to 3… then 4.
Doesn’t have to be a huge jump—just adding 5–10 minutes to one run can boost your weekly burn.
Just be smart about it. No need to double your mileage overnight. Stick to that old-school 10% rule: don’t increase your total weekly distance by more than 10% per week.
My Weekend Hack: I doubled my weekend long run from 30 to 60 minutes, and it made a real dent in my fat loss. Plus, I started crushing my weekday runs with less fatigue.
Don’t Let Your Body Get Lazy – Switch It Up
Here’s the truth: your body gets comfortable. Same loop, same pace, same everything—and boom, you stop seeing progress.
So mix things up:
- Try trails.
- Do a track session.
- Run a beach route.
- Toss in a Fartlek (that’s just a fancy Swedish word for “speed play,” by the way).
Varying terrain challenges new muscles, and changing pace breaks up efficiency plateaus.
Coach Moment: One week, I’ll hit the trails. The next, I’m hammering 400s at the track. Keeps it fresh, keeps you progressing.
Tighten Up Your Form
I know what you’re thinking—“Wait, better form means less effort… doesn’t that burn fewer calories?”
Sure, maybe per mile. But good form keeps you healthy. That means more miles, more intensity, and fewer days on the couch nursing an injury.
Here’s what I focus on: upright posture, relaxed arms, midfoot strike.
And cadence. If you’re plodding along at 150 steps per minute, try bumping it up closer to 170–180. According to Runners World, that range encourages smoother form and less overstriding, which helps keep you injury-free and efficient.
Real Talk: Fixing my form and hitting that 175 cadence? It made speed work feel smoother and let me train harder without blowing up.
Use Music or a Buddy to Push Further
Not everything is about biomechanics and heart rate. Sometimes, it’s just about what gets your butt out the door—and what keeps you going an extra mile.
Your favorite pump-up playlist or a running partner who won’t let you quit can make all the difference.
I’ve run further just because the right song hit at the perfect time. I’ve sprinted the last 200 meters of a run I wanted to quit—just because a buddy dared me.
No Science Needed: It works. Use what motivates you. That’s the point.
Want a Real Challenge? Try a Weighted Vest (Carefully)
This one isn’t for beginners, and definitely not if you’ve got any joint issues. But if you’re already consistent and injury-free, adding a small weighted vest on hikes or easy runs can crank up the intensity.
I’m talking 5–10% of your body weight. Nothing crazy. It makes your body work harder and burns more calories.
But here’s the deal—don’t overdo it. I rarely use it, and when I do, it’s for short incline hikes or walks.
Fair Warning: Respect your joints. This is a tool, not a shortcut.
And Don’t Forget the Food Side of the Equation
Look, you can run all you want, but if you reward every 300-calorie run with a 500-calorie cookie, you’re spinning your wheels.
That post-run hunger (“rungry,” as we say) is real—so plan ahead.
Eat smart. Focus on protein and fiber to stay full. Don’t eat like a monk, but don’t eat like it’s Thanksgiving every time you finish a run either.
My Rule: Enjoy food. Celebrate after races or long runs. Just don’t celebrate every Tuesday jog like it’s your birthday.
Now, I want to hear from you.
What’s your current run routine? Are you mixing it up? Trying hills? Intervals?
Drop a comment or question—let’s dial in your plan and get you burning more with every mile.
Ready to push it?
Let’s go.