Boot Camp Runs for Fat Loss - Running Without Pain

Running (more specifically short distance fast running like the sprints we do in Fit Club) is one of the most effective fat loss training tools especially for women. Sprinting is extremely effective for burning belly fat and carving out nice shapely glutes and thighs. I've read study after study that has proven those facts and I have lots of personal (and client) experience with the tummy flattening, booty boosting benefits of the sprint. So since sprints are among the royal family of fat loss exercises, I wanted to provide a few pointers for running without pain.

TOP 4 TIPS TO SPRINT YOUR WAY TO FAT LOSS WITHOUT PAIN

#1 Proper Shoes
Sprinting (or exercising at all for that matter) without pain starts with a good pair of the proper shoes. Since you wouldn’t attempt to garden in high heels, don’t attempt to sprint with sneakers that were meant for casual wear, walking, or basketball. Your best option is a shoe designed for running. The second best option is a cross-trainer that is meant to handle a variety of activities including sprinting and jumping.

Not every running shoe is a good one for you. Do you know if your foot supinates or pronates? Are you sure of your shoe size? Probably not so it’s best to get a foot and gait analysis and be fitted for shoes at a running shop like Run On in Coppell. Remember that Fit Clubbers get a 15% discount at that shop so make sure you get your coupon from me before heading out.

#2 Proper Warm Up
It’s never a good idea to go into a full out sprint without a warm up. So what’s best? Should you stretch first? Well during your Fit Club workouts, you don’t have to worry about any of that as I design your workout to make sure you are appropriately warmed up before any sprints. If you are in the mood to do sprinting on your days off, be sure to warm up properly with walking, light jogging, and / or movements that mimic running such as high knees, butt kicks, front kicks, and skipping. (This should sound familiar!) Save any static stretching for AFTER your sprints except for chronically tight areas. If you know your hip flexors or glutes are tight, stretch them before the sprints. If not, save static stretching for the end.

#3 Proper Running Mechanics
Haven’t run ever in life and not sure you’re doing it right? No problem. Here are some simple pointers that will improve your technique.

#1 Remain upright by keeping your chest high and shoulders back.

#2 Remain relaxed. Don’t tense up your shoulders or neck. Try to stay relaxed and balanced.

#3 Keep breathing. Different breathing techniques work for different people but in general breathing in through your nose and out through your mouth will keep you from holding your breath, panting, or inhaling cold air.

#4 Keep your abdominals tight. (That explains why sprinters have tight tummies!)

#5 Swing your arms back and forth from your shoulder joints and NOT across your body. Keep your elbows bent.

#6 Knees up. Lead with your knees when accelerating forward. Eliminate “straight leg” running to reduce unnecessary work for the quadriceps (front of thigh) muscles and knee joint.

#7 Land on the ball of your feet. Keep your ankles soft to avoid landing on your heels. Landing on your heels causes unnecessary jolting to your joints and body. Landing on the ball of your feet makes your land more “springy” which causes you to run faster and avoid joint pain. Avoid running on your toes as this may lead to tight calves and possibly knee pain.

#8 Open your stride. Reach as far as is comfortable with each step. This guarantees that you will cover more ground in less time. Minimizing your steps for each distance is a great way to reduce likelihood for overuse injuries.

#4 Proper Recovery
What you do after you run is just as important as what you do before and during your run.

#1 Stretch your quadriceps, hip flexors, hamstrings, and glutes. These muscles are used and tightened when you sprint. Foam rolling these muscles as well as the IT band can also speed up recovery and reduce soreness.

#2 Eat. Having a post workout meal that contains protein and carbohydrates can refuel depleted muscles and speed up muscle recovery. Good choices that are digested quickly are protein shakes or smoothies, yogurt with fruit and granola, or even rice cakes with jelly and a protein shake.

#3 Soak. If you have had a particularly intense sprinting session, soaking in an Epsom salt bath can relieve soreness and speed up recovery.

Now that you know how to run without pain, incorporate fat blasting sprints into your workout regimen for optimum fat loss results.