Running is one of the best aerobic exercises that you can do and offers lots of health benefits, which include strengthening of your heart, bones and leg muscles, as well as aiding in weight maintenance.

And the best thing about running is that you can do it anywhere, anytime and anyplace that suits you, without the need to search for buddies to do it with.

But if you feel as though your running workouts are getting too easy or stale, then why not shake things up a bit with the following tips… and burn more calories during your runs at the same time? 

1) Interval Running

Much like High Intensity Training (HIIT), Intervals are a good way to build speed and endurance and at the same time, burn more calories in a shorter amount of time.

If this is what you are looking for, then try and incorporate Intervals into your runs. 

For example, begin with slow jogging to warm up for say 10 minutes, and then after that, pile on the speed for 30 seconds and allow yourself 60 seconds rest in between each set. 

This will, no doubt, be a guaranteed sweat-fest that will get you panting profusely.

2) Uphill Running

Running upslope also torches more calories compared to running on flat ground and at the same time, makes your quads burn. 

Intense uphill running for an hour burns approximately 700 to 1,000 calories per hour. 

So maybe you should try and find some hills – for your next run.

3) Run Outdoors vs. Indoor Treadmill

Compared to running on the treadmill, outdoor running burns more calories because you are subjecting yourself to the elements and the varying terrain. 

And trying to overcome these obstacles, can be considered as form of resistance – that you will need to expend extra energy to overcome when you run.

At the same time, in the hot and sunny weather of Singapore and Malaysia, the body will also have to work to stay cool, thus using up more calories, too.

A treadmill may be easier to run on, but you are burning less calories because the treadmill belt is helping you to move forward and creates no resistance at all. 

As well, a gym is often air-conditioned too, making it easier to exercise – thanks to the more comfortable temperatures. 

4) Run On Sand

Compared to running on flat and paved concrete surfaces, running on sand actually burns 1.6 times more calories – according to a 1998 study conducted by Willems & Heglund and published in the Journal Of Experimental Biology from the United Kingdom.

But if you are worried about getting sand into your shoes, then why not try barefoot running on the sand? 

In fact, doing so will offer even more resistance, and you will be able to get an even more intense workout as a result.

5) Use Weights

Running with weights is also a great way to torch more calories during your runs.

But to avoid strain on your ankles and knees and risking injuries as a result of this, it is best to carry the weights in the form of a weighted vest or inside a backpack, instead of using ankle weights.

If you are worried though, about overdoing things, you need not start with heavy weights. Why not begin with say, a couple of 2kg dumbbells in a backpack and see how you go? Such weights are found easily in most of the sports specialty stores across Singapore or Malaysia.

And at the same time, they provide great strength training in addition to cardio exercise. They will increase your heart rate and burns more calories – because of the added resistance that the additional weights are providing.

Conclusion 

Try to incorporate some of these tips into your training runs in the future and see whether you’ll get any health benefits.