How to do jogging to burn more calories

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Bad weather won't hurt to arrange a workout.

Can jogging replace regular jogging

Running in place is very different from running. On the track, you, in fact, remain in one place, but at the same time the canvas moves under you, which provides similar biomechanics of movements and energy consumption.

We were unable to find any studies comparing muscle stress between running in place and running. However, you can make some assumptions based on the characteristics of the movement.

Running in place reduces the load on the legs - especially on the glutes and muscles of the back of the thigh. After all, they do not need to extend the hip strongly at the end of the support phase, as it does when running forward.

In addition, when running in place, the body practically does not move, so the rectus and oblique muscles of the abdomen experience less stress, just like the rest of the muscles of the upper body - arms and back.

If you run with a high hip lift - and this is how you most often perform this exercise - the straight (head of the quadriceps) and iliopsoas muscles receive more load.

Because of the different muscle work and biomechanics of movement, exercise is unlikely to help you improve your running technique. And you will burn far fewer calories than during the same cardio.

A more energy-intensive running with high knees will quickly clog your calves and hip flexors, so doing this movement as a substitute for a long, calm run will also not work.

But the exercise still deserves a place in your training regime. Especially if you prefer to study at home.

Why do jogging in place

This exercise is perfect for two purposes.

For warm-up

Running in place can be used to warm up the same muscles involved in regular running: the front and back of the thighs, calves, and feet.

If you are warming up indoors, you can alternate between a quiet run in place and a high hip lift, as well as combine them with Jumping Jacks, dynamic stretching, and other active movements.

For HIIT and indoor cardio sessions

You can run in place very intensely in order to raise your heart rate to 75–80% of your maximum value in a short time. This comes in handy for home interval workouts designed to build endurance and burn more calories in a short amount of time.

At the same time, quiet jogging in place can be used for periods of active rest, so that your heart rate does not drop too much, but you have time to catch your breath for the next intense interval.

How to jog in place

At a calm pace

This option will come in handy for outdoor activities in interval complexes. Stand up straight with your feet together, gently bend your knees and lift your heels slightly off the floor. Bend your elbows at right angles, straighten and lower your shoulders.

Run lightly in place, keeping your heels on the floor. Do not slouch, keep your stomach tense, and move your arms relaxed, without unnecessary tension in your shoulders.

With a high hip lift

This is a rather energy-consuming and difficult option with a good load on the hip flexors and calf muscles. You can adjust the load based on your physical capabilities.

Run in place on your toes, keeping your heels on the floor. Try to raise your knees to a right angle at the hip joint. You can follow the movement with your arms as you would in a normal run, or extend your forearms forward with your palms down at waist level.

In this variation, your palms will serve as a measure for the height of the knees - each time try to touch your knee to the hand.

Overlapping

Running in place with an overlap increases the load on the back of the thigh, the muscles responsible for bending the knees. You can alternate it with the previous exercise to activate them evenly.

Run in place on the balls of your feet, try to reach your buttocks with your heels each time. You can keep your hands on your belt or put them back, putting the back of your palms on your buttocks.

Hot feet

It seems that this exercise is very simple, but after 30-40 seconds of intensive execution, the hips just burn.

Stand with your feet shoulder-width apart, bend your arms at the elbows and hold them to the sides or in front of the body. Lift your heels off the floor, bend your knees slightly and kick very quickly with your feet, as if the surface has become very hot.

The faster you do the exercise, the better the load on your hips.

How to add on-site running to your workouts

We will offer several interval complexes for different purposes.

As part of the warm-up

This 5-minute workout routine is perfect for warming up before any workout.

To begin with, do articular gymnastics: knead your neck with nods and turns, twist your limbs in all large joints 10 times in each direction, perform bends and turns of the body.

Then proceed to the complex, consisting of the following exercises:

1. Jumping Jacks.
2. Running with a high hip lift.
3. Exercise "worm".
4. Running with a whip.
5. Exercise "rock climber".

Perform each exercise for 30 seconds, the rest of the minute calmly run in place.

Jumping jacks

As with running in place, in this exercise you do not lower your heels to the floor - you jump on the balls of your feet.

Exercise "worm"

You don't have to do push-ups at the end if you can't. Just reach the stop while lying down and come back.

Exercise "rock climber"

You can change legs not by jumping, but by steps: in turn, bring your knees to your chest and return them back.

In home cardio sessions

To compose a cardio workout, select 5-10 movements from the article below and perform them at a calm pace for a minute each, alternating with jogging in place.

For example, a half-hour workout might look like this (you can find a description and video of all exercises from the list at the link above):

1. Running in place.
2. "Under the fence" + hikik.
3. Running in place.
4. Frog jumping.
5. Running in place.
6. Bridge (lifting the pelvis in the reverse bar).
7. Running in place.
8. Burpee.
9. Running in place.
10. Exercise "rock climber".

Repeat the complex three times, and you will get an excellent cardio session, which not only builds endurance and burns several hundred calories, but also strengthens the muscles of the whole body (if you are not doing strength training).

In high-intensity workouts

For HIIT, variations with high hips and hot feet are suitable. Combine them with other exercises and do them in short intervals with rest.

For example, work hard for 20 seconds and rest for 10 seconds. Or do 40 seconds of very intense work, and take a breath for the remaining 20 seconds or more, or do a very calm run in place.

Here's an example of an 8 minute interval workout. Do the exercises as follows: 20 seconds of work, 10 seconds of rest, 4 circles. And remember that a warm-up before the complex is a must.

1. Running with a high hip lift.
2. Burpee.
3. Boxing jumps.
4. Exercise "bike".

Build your interval jogging workout on site or try ours.