Weight-loss Evolution

It's how you run, not how far that reaps fat-burning benefits. So try these five simple routines to run smarter, not further

YOUR ACTION PLAN

What? Five fat-burning running programs you can tailor towards your lifestyle and goals.

Why? To lose a kilo of fat you need to burn approximately 29000 kil0joules more than you eat. Running is one of the fastest ways to expel energy and keeps your metabolism hiked up long after you've chucked your trainers back in the cupboard.

Who? Anyone who wants to burn fat quickly and cheaply.

When? Do two or three of the routines below each week, leaving at least a day of rest between each run.

1 Keep it short

Best if running bores you

The science For some people, running for long periods can be about as exciting as a double bill of The Antiques Road Show. If this is you then you'll be pleased to hear that a study at Canada's Laval University found people doing cardio exercise for 45 minutes burnt less fat than those who did interval training for 25 minutes. If 45 minutes on the trot is too dull follow the study's 25-minute program below to cash in on these fat-zapping benefits.

The appliance Warm up with a slow three-minute run. Run as fast as you can for 30 seconds, then rest for 60 seconds. Repeat this eight times. Run as fast as you can for 60 seconds and rest for 60 seconds. Repeat five times.

Result: get instant fat-burning benefits.

2 Bait your threshold

Best to be pitch-ready fast

The science If you want to get fitter, faster, you have to increase your pace to just below your lactate threshold. A paper in the Journal of Sports Science and Medicine found unfit guys who ran at just below this threshold burnt twice as much fat as trained athletes. One way to find your lactate threshold is to run at a slow pace then increase your speed every two minutes until you rate your effort as seven out of 10.
For an alternative, see below.

The appliance Run at a slow pace, increasing speed every two minutes. The speed at which your breathing has become markedly deeper is your lactate threshold. Now take your foot off the gas to run just below it. Run 15 minutes at this pace then rest for two minutes. Repeat three times.

Result: super-fast match fitness.

3 I rest my case

Best if you don't like long runs

The science "Less pain, more gain," could be the new mantra that keeps you lean. You're not complaining. Research in the Journal of Applied Physiology found guys doing 60 minutes of cardio training who took a 20-minute break at the halfway mark, burnt more fat than guys who exercised for a full hour without a break. It's thought the first session mobilises the fat into your blood stream and the second session burns it off.

The appliance Run for 30 minutes at a leisurely pace. Stop and stretch your upper body for 20 minutes. Run for another 30 minutes. Or, run one 30-minute session in the morning before work and another after work. Don't wear the same kit or you'll clear the gym.

Result: better results by bookending work.

4 The afterburner

Best if you like track running

The science Whether you run five kilometres in 25 minutes or 65 minutes, you'll still burn the same amount of kilojoules while you're doing it. However, a study in the Journal of the American College of Nutrition found people who did high-intensity exercise burnt more kilojoules after exercise than those who trained for longer at a lower intensity. Use this routine to slim when sedentary.

The appliance Run six sets of 400 metres at a pace that's eight out of 10 effort. Jog for two minutes to recover. Run eight sets of 200m at a pace that's eight out of 10 effort. Jog slowly for two minutes to recover. Run two sets of 800m at a pace that's eight out of 10 effort. Jog slowly for four minutes to recover.

Result: burn fat while you're sitting down.

5 Go that extra mile

Best if you want to build stamina

The science It's what you always wanted to hear: slow-and-steady can win the race against fat. A study published in The Canadian Journal of Sport Sciences found that when subjects increased the amount of time they ran from 30 to 45 minutes, the rate at which they burnt kilojoules after the run doubled. When they ran for an hour they burnt five times more kilojoules after their run than after a 30-minute run - not a bad return on your fat-burning investment.
The appliance Continue to run for your usual amount of time, but try adding five minutes extra each week until you're running for around an hour. Or alternate between running and walking in 10-minute intervals to clock your time.

Result: burn more fat in the long run.