Looking to level up your runs? We compare the running styles that burn the most calories.

There are many types of running styles, and some burn more calories than others. Any type of running will give your body a cardio workout that helps you lose fat, so if you’re already in a comfortable routine that works for you, there is no need to replace it.

However, if you’re wondering how to create a routine that will maximise your calorie burning and fat loss, read on.

(Also read: 7 Running Tips to Help You Go Farther Than Before)

Main types of running styles

As long as you move a little faster than a jog, that is considered running. It makes sense that there are many, many types of running styles. The most popular ones are short runs, long distance runs which are essentially low-intensity steady state cardio (LISS), sprints, and interval training.

(Also read: Why Running Should Be A Mainstay In Your Weekly Routine)

Benefits of high-intensity interval training 

We know that interval training, or high-intensity interval training (HIIT) is the king of fat loss and explosiveness because you have to give 110 per cent for 30 seconds to a minute before resting and continuing. This style of training is efficient and effective because your muscles exert their full potential in a short period of time.

You will burn lots of calories while building lean muscle as HIIT involves plyometrics, bursts of intense movement, and short rest times. 

This explosiveness also means that your body is put under a lot of stress. Thus, people who solely do HIIT should limit themselves to three sessions a week to prevent overtraining and injuries.

(Also read: The Most Deceiving HIIT Routine You’ll Ever Do With Home Workout Queen Jaime Teo)

Do long distance runs provide exclusive benefits?

Long distance runs increase your endurance and stamina as you move at a steady pace over a longer period of time. They are considered low-intensity steady state cardio (LISS), and usually burns more fat than it builds muscle because your body isn’t doing anything too intense. This is why you might have noticed that marathon runners are leaner than sprinters.

Does this mean long distance runs are better for burning fat than interval training? Not really. Long distance runs take a much longer time, so you’ll be chalking up quite a number of calories burned. Interval training, on the other hand, can take just 20 minutes, while your body continues to burn calories after working out. The additional muscle mass you build from interval training will also increase calorie burn during your resting and active states.

(Also read: 4 Types of Runs You Need to Do to Run Faster & Stronger)

So, what is the best plan?

Ultimately, this depends on personal preference. However, it is clear that combining different running methods that complement each other to give you the best fat loss results.

This doesn’t mean you should do HIIT from Monday to Thursday, and do long distance runs on the other days of the week. Your routine has to be carefully arranged to ensure that you have enough rest and energy for each day. 

Your first session of the week can be a HIIT workout as your energy level is at its peak. You can follow up with a short run the next day for active recovery, and a long run on the third day. 

You can experiment with mixing in different styles of running until you find the routine that works best for your body and schedule. It is important to incorporate at least one day of rest per week if you are training intensely, so your body has enough time to recover. 

It’s good to note that adding more resistance such as an incline or rougher terrain will always help to increase your fitness levels. Sprinting faster, running farther, and having shorter but tougher intervals are all useful ways to help you burn more calories and get fitter.

(Also read: Is Your Body Fit For Running? Do These 5 Exercises to Find Out)