Hit The Track to Build Muscle and Burn Fat

June 13, 2012

Many athletes attempt to build muscle and burn fat by running, without really understanding how to accomplish these goals. Before you lace up your training shoes, learn how to run to build muscle and burn fat.

Many people believe that long, slow runs burn the most calories, but studies have shown the exact opposite to be true. Evidence suggests that long runs may actually cause the body to store fat. Since the body doesn’t know when you plan to stop, it can switch into survival mode and start hoarding calories.

So how should athletes run to build muscle and burn fat? Your best option is sprint training, which burns more body fat while increasing muscle size through the type two muscle fibers. Even marathon runners can benefit from adding forms of sprint training to their workouts.

See results quicker by trying the following workout at your local track. Rest twice as long as it takes you to run the sprints. For example, if a 400-meter sprint takes you one minute, rest two minutes before your next sprint.

Beginning Sprint Workout

1. One 800-meter run (2 laps)
2. Two 400s (1 lap)
3. Four 200s (straightaway and the curve)
4. Six 100s (straightaway)

To build muscle and burn fat, mix up your sprint training with other short, high-intensity workouts.

Joe Lopez
- Joe Lopez, CSCS, works with many different athletes at Pope John XXIII Regional High School in Sparta, N.J. His expertise is in track & field,...
Joe Lopez
- Joe Lopez, CSCS, works with many different athletes at Pope John XXIII Regional High School in Sparta, N.J. His expertise is in track & field,...
Must See
Dashon Goldson: "You Just Gotta Have Heart"
Views: 4,864,039
RGIII Talks About His Legacy
Views: 25,405,430
Margus Hunt Benches 385 Pounds for Five Reps
Views: 20,369,388

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,738
Kevin Love's Cone Hop Basketball Shooting Drill Views: 8,003
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 131,367
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,758
What Ryan Hall Eats for Breakfast
Views: 795,255
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,651
Greg Nixon's Hill Training Program
Views: 705,761
Roy Hibbert 540 lbs Deadlift
Views: 1,561,460

Load More
More Cool Stuff You'll Like

5 Ways to Freshen Up Your Run

3 Things You Must Do Before Trying Minimalist Running Shoes

5 Un-Smooth Habits That Ruin Runners

Get Geared Up for the Wall Jump Obstacle

Don't Choke on Race Day: Tips to Run a Better Race

An Introduction to Strength Training for Runners

10 Fresh Running Destinations in the U.S.

Running Tips for True Beginners

Learn the Secrets of Tapering

Be Ready to Run a 5K in 6-8 Weeks

How to Design a Running Schedule That Fits Your Life

How to Start Your Barefoot Leg Workout

The Most Effective Form of Endurance Training

How to Prepare for the Spartan Race and Other Mud Runs

6 Best On-the-Go Snacks for Runners

The Exercise Every Runner Must Do

9 Things Every Trail Runner Should Have

4 Steps to Win Your Next Race

Tired of Tiring During Runs? Try These Jogging Pace Drills

You're Doing It Wrong: Running

5 Questions Runners Should Ask Themselves During Every Run

Weight Training for Runners: 3 Full-Body Moves

7 Endurance Tips From Ultramarathon Runner Ian Sharman

7 Tips to Help First-Time Marathoners Avoid Common Mistakes

Are You Ready for a Tough Mudder?

Why Jogging Is Counterproductive

8-Week Spartan Beast Training Program

STACK Challenge: Army Two-Mile Run

Ultramarathon Runner Stephanie Howe's 7 Training Secrets

5 Keys and A Workout Plan for An Awesome 5K

Maximize Your Trail Running

Off-Season Triathlon Training Tips and Workout Program

The Only 2 Running Diet Rules You Need to Know

Pick The Right Running Partner (The First Time)

7-Year Old Triathlete Sets 5K Record

Hunter McIntyre Rises Above the Competition

Guide to Common Running Terminology

10 Fresh Tunes for Your Running Playlist

Are You Ready for the Arctic Enema?

How to Control Your Breathing During an Obstacle Race

8 Things I Wish I Knew Before I Ran My First Marathon

6 5K Tips for a Great Running Experience

The Obstacle Course Racer's Guide to Fixing Muscle Cramps