Fat Burner #2: Intensity
Intense workouts torch a lot of calories, even if they don't last very long. Since most runners work out at an easy or moderate effort for all of their runs, this is often the missing link between staying at your current weight and losing those extra pounds.
The key with intense workouts—either strength sessions in the gym or running interval workouts—is to make the hard portions very hard, and take enough recovery so you can keep going at the same intensity level.
Races run at 100 percent of your maximum effort accomplish this goal quite well, as do sprints or maximum-weight lifts in the gym. Make sure you run at least one hard workout per week, and race regularly.
A favorite to burn a lot of calories is to run a Warrior Dash. The combination of running and obstacles keeps your heart rate high and boosts the amount of energy you continue to burn after you finish.
Fat Burner #3: Frequency
How often do you run every week? Most runners fall into the 2 to 4 runs per week category, and from an advanced weight-loss perspective, that's simply not enough.
Running more often creates more spikes in heart rate and metabolic activity, increasing the number of calories you burn on a daily basis. Increased consistency will also help you prevent injuries, run faster, and ultimately become a better runner.
Admittedly this strategy is less important than the duration and intensity of your workouts, so start with those first and then add more runs to your training schedule once you're comfortable with them.
And of course, understand that the goal here is to get to your ideal weight, not to be underweight. Being too thin won't help your running and can predispose you to injuries.
When you're able to maintain a healthy weight, you'll realize the benefits: faster race times, fewer injuries and a feeling of accomplishment.run: 5K | 10K | Half Marathon | Marathon | Mud Run