The Workout

Get More From Your Weekend Run

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The right shoes and a structured workout could transform your next jog round the park.

If you’ve ever tried jogging in trainers that are a) too small, or b) from the lifestyle section of the sports shop, you’ll know why a good pair of running shoes is essential. Not only will they prevent your big toenails from falling off, they’ll also save your knees from untold damage and improve your technique, as David Newman, senior buyer at Runners Need, explains.

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“A good pair of running shoes should provide cushioning and support for your running style and ideally they should be moulded to your foot shape, tailored to your body weight and designed for the surface you run on,” he says.

“For the best advice, visit a specialist, who can offer you a gait analysis assessment — they’ll watch how you run and determine the level of support you need. Getting the right shoe can make a massive difference to your training. It will work with your natural biomechanics, boosting efficiency and reducing the risk of injury.” His pick: the Adidas Adizero Adios 2. (£85, adidas.co.uk)

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The Weekend Workout by Personal Trainer Harry Jameson

Right now, many of you will be looking to drop a couple of extra pounds in preparation for your summer holiday. The most common form of exercise taken by people when they want to lose weight is jogging, but there’s more to it than just throwing on some trainers and trotting around the block. Here’s how to increase the fat-burning potential of your time pounding the pavement.

1 Preparation
The aim of this session is to complete a 20 to 45 minute run that includes five to 10 high intensity sprints. Research proves this will help the body burn more fat and continue to burn calories after you finish. Always warm up properly, though. Five to eight minutes of light cardiovascular exercise and three to five minutes of stretching should do.

2 Beginner/intermediate
As part of a normal 5km run, jog 800m at a moderate pace then sprint the next 200m as fast as you can. You can measure this on the treadmill display or, if you are outside, use the distance between three lampposts as a marker. After this sprint return to your steady jogging pace, or walk for a short distance until you feel you can jog again. Repeat for the duration of the run.

3 Intermediate/advanced
Hill sprints are considerably harder, so if you are on a treadmill, increase the incline to between five and 10 per cent during your sprint. Or, if you are running outside, find a hill of around 200m, sprint up it and slowly jog or walk back down. Repeat 10 times as part of a longer, 45-minute run.

Let me know how you get on @harryjamesonPT

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