minutes. To reap the weight-loss rewards of going long, start your weekly long runs about two minutes per mile slower than your 5K race pace. Increase their length by five to 10 minutes (or one mile) each week for three or four weeks before backing off

to lose weight is to add a few more miles to your weekly training, but there are plenty of other strategies, and none of them involve dieting. This four-week plan simply focuses on the work-outs, with a few sensible lifestyle and eating tips thrown

who's carrying even a little extra weight.Just don't try to lose all the weight at once, says coach and nutrition consultant Kelli Montgomery. "If you're training hard, about 450g a week is all you can afford to lose. More than that and you're probably

physiologist with the American Council on Exercise. "If you're a runner, you feel comfortable with a specific pace or distance." Sticking to that routine brings dieters security. While running an easy three-miler a few days a week is better for weight loss than

strategies for him to try. “Pick the one that works best for you,” I told him, “and stick with it.”What follows is a menu of the nine weight-loss choices I gave to Keith. In the 15 years that I’ve been a sports nutritionist, I’ve found these to be the most

and did some weights work – I didn't put on one pound and my body fat actually went down, with not one bit of cardio. When I returned to running, I continued going to the gym twice a week to do a 60-minute circuit of low-weight high-rep full-body moves

Cranking up the intensity is the best way to take your running to the next level. It’s also an effective way to burn extra calories and shed body fat. A 68kg runner who picks up the pace from eight and a half minutes per mile to seven minutes per

physiologist with the American Council on Exercise. "If you're a runner, you feel comfortable with a specific pace or distance." Sticking to that routine brings dieters security. While running an easy three-miler a few days a week is better for weight loss than

. Change your ways If you're stepping up your mileage, adjust your calorie intake. You will need to eat an extra 1,400kcal a week for every extra 10 miles each week to maintain your muscle glycogen stores and prevent a rise in cortisol. If weight loss

calories worth of food, he’d neither gain nor lose weight. But if he follows our weight-loss guidelines to create a 1250-calorie deficit each day, he can still consume 2740 calories, which amounts to 16 bagels or 27 bananas or 34 apples or 14 servings