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1. Understand Your Calorie Burn: The Foundation of Fat Loss

A. Calories Burned Calculator Basics

• Formula: Calories burned ≈ (weight in kg × distance in km × 0.8) for easy runs; add 20% for intervals.
  • Example: 70kg runner × 5km × 0.8 = 280 calories (easy run); 336 calories for intervals.
• Running Watch Insight: Most watches auto-calculate calorie burn using heart rate, weight, and GPS—sync with MyFitnessPal for precise tracking.

B. Factors Influencing Burn

2. 12-Week Half Marathon Training Plan for Weight Loss

Phase 1: Base Building (Weeks 1–4)

• Goal: Build aerobic base and consistency.
• Weekly Structure:
  • 3x Easy Runs: 30–40 minutes at Zone 2 (60–70% MHR), using a running watch to maintain pace.
  • 1x Walk/Run Intervals: 1 min run + 1 min walk × 20, focusing on form (midfoot strike, upright posture).
• Calorie Target: Burn 1,500–2,000 extra calories/week through running.

Phase 2: Interval Training (Weeks 5–8)

• Goal: Increase fat burn and speed endurance.
• Key Workouts:
  • HIIT Sessions: 20-min workouts (30s sprint at Zone 4 + 1m walk), 2x/week—burns 20% more calories post-workout (EPOC effect).
  • Tempo Runs: 30 mins at Zone 3 (70–80% MHR), improving lactate threshold for efficient fat oxidation.
• Running Watch Use: Set interval alerts to ensure sprint efforts hit Zone 4 (e.g., 85% MHR for 30s).

Phase 3: Half Marathon Specific (Weeks 9–12)

• Goal: Build distance 耐力 while maintaining fat burn.
• Long Runs: 90–120 mins at Zone 2, practicing fueling (30g carbs/hour) to sustain energy.
• Pacing Strategy: Use a calories burned calculator to ensure long runs burn 800–1,000 calories.
• Taper Week (Week 12): Reduce mileage by 30%, maintain 1x HIIT session for metabolism boost.

3. Interval Training: The Fat-Burning Powerhouse

A. How to Structure Intervals

• Work-to-Rest Ratio: 1:1 (sprint:walk) for beginners, 2:1 for advanced (e.g., 40s sprint + 20s walk).
• Frequency: 2x/week max to avoid overtraining—use your running watch’s recovery metrics (HRV, resting heart rate) to schedule wisely.

B. Sample Interval Session

• Warm-Up: 10 mins easy run (Zone 2).
• Main Set: 8x(1m sprint at 85% MHR + 1m walk at Zone 1).
• Cool-Down: 5 mins stretching + calorie burn review (should be ~300 calories for a 70kg runner).

4. Running Watch Features for Weight Loss

A. Real-Time Metrics

• Heart Rate Zones: Stay in fat-burning Zone 2–3 with vibration alerts.
• Calorie Burn Tracking: Monitor real-time vs. target (e.g., aim for 500 calories/hour in Zone 3).

B. Progress Visualization

• Weekly Calorie Burn Trends: Use watch apps to track weekly totals (aim for 5,000–7,000 extra calories burned/week).
• Weight Loss Milestones: Set rewards for every 5kg lost (e.g., new running shoes at 10kg down).

C. Gear Recommendations

5. Nutrition: Fuel for Fat Loss

A. Pre-Run Fuel

• 1–2 Hours Before: 50–100g carbs (e.g., oatmeal + banana) to sustain energy.
• 30 Minutes Before: 20g fast carbs (honey on toast) for quick fuel.

B. Post-Run Recovery

• 30-Minute Window: 20g protein + 50g carbs (e.g., chicken salad + quinoa) to preserve muscle and boost metabolism.
• Daily Calorie Deficit: Aim for 300–500 calories/day below maintenance, tracked via watch + food diary.

C. Hydration & Electrolytes

• During Runs >60 Mins: Sip electrolyte water (500mg sodium/L) to maintain performance and fat oxidation.

6. Common Mistakes to Avoid

1. Overtraining:
   • Solution: Use HRV to schedule rest days—low HRV (<40) means take a walk instead of running.
2. Ignoring Protein:
   • Solution: Ensure 1.2g protein/kg body weight daily to prevent muscle loss.
3. Relying Solely on Running:
   • Solution: Add 2x/week strength training (squats, planks) to boost metabolism by 7–10%.

7. Sample Weekly Schedule (Weeks 5–8)

8. FAQs: Your Weight Loss Running Questions Answered

Q: How much weight can I expect to lose?

• Aim for 0.5–1kg/week through a combination of running and diet—this pace is sustainable and prevents muscle loss.

Q: Should I run on an empty stomach for fat loss?

• Optional for short runs (≤30 mins), but fuel for longer efforts to maintain performance and avoid burnout.

Q: Can I do this plan if I’m a beginner?

• Yes! Start with Phase 1 walk/run intervals and gradually increase intensity as your running watch’s fitness score improves.

Run Smart, Lose Steady