Running and stuff

[reynard]

Just adding a teaspoon of sugar and two pinches of salt to any cordial based drink will have the same effect of a lucozade/powerade for around 95% cheaper. That's essentially all these "added electrolytes" are.

However, I can't recommend zero hi5 tabs enough.around £4-£7 per tube (20) pop one before or during a good old run it'll help no end.

*in my opinion

Agree with you on the hi5 tabs. Really good for hydration though they are not really providing much energy.

Lisa is right though it is each to their own and there are some tragic tales of upset stomachs so try things out. From what I've read on here I'd be surprised if any of you really need energy supplements during the race for anything less than a marathon (wouldn't know about sprint triathlons).

[FoxesAreBlue]

Agree with you on the hi5 tabs. Really good for hydration though they are not really providing much energy.

Lisa is right though it is each to their own and there are some tragic tales of upset stomachs so try things out. From what I've read on here I'd be surprised if any of you really need energy supplements during the race for anything less than a marathon (wouldn't know about sprint triathlons).

Heard of the Hi5 tabs, never tried them but they are 'just' hydration tablets, they're not designed to give you energy.

Thanks for reminding me though because I have been meaning to try them out as I've heard Hi5 are the drinks provider at the Leicester Marathon

[Captain...]

Agree with you on the hi5 tabs. Really good for hydration though they are not really providing much energy.

Lisa is right though it is each to their own and there are some tragic tales of upset stomachs so try things out. From what I've read on here I'd be surprised if any of you really need energy supplements during the race for anything less than a marathon (wouldn't know about sprint triathlons).

Be warned...

[FoxesAreBlue]

Every time I see this subject come up, be it on tv, football forums or just in general chat. This picture always comes up, this famous chap must be so proud.

[Captain...]

Every time I see this subject come up, be it on tv, football forums or just in general chat. This picture always comes up, this famous chap must be so proud.

I'm nothing if not predictable, a quick running question, if you are trying to lose weight, and are more fussed about burning fat than actually running a long distance, is it advisable to run on an empty stomach, or after a weights session, I have heard that basically if you start doing cardio after weights you have already burnt off your sugar energy and it goes straight into fat burning mode, likewise on an empty stomach. Obviously you can't run as far as you have less energy, but at the moment that is not a great concern.

Only started reading this thread recently so apologies if already covered.

[FoxesAreBlue]

I'm nothing if not predictable, a quick running question, if you are trying to lose weight, and are more fussed about burning fat than actually running a long distance, is it advisable to run on an empty stomach, or after a weights session, I have heard that basically if you start doing cardio after weights you have already burnt off your sugar energy and it goes straight into fat burning mode, likewise on an empty stomach. Obviously you can't run as far as you have less energy, but at the moment that is not a great concern.

Only started reading this thread recently so apologies if already covered.

This needs a big answer and I've got a clientin a few mins... I will get back to this

[reynard]

Heard of the Hi5 tabs, never tried them but they are 'just' hydration tablets, they're not designed to give you energy.

Thanks for reminding me though because I have been meaning to try them out as I've heard Hi5 are the drinks provider at the Leicester Marathon

Yes that's right. I find them really good for hydration. Hi5 gels are what they give out on the Leicester marathon also they use their drinks at some of the water stations. Give the tabs a try. They come in 2 or 3 flavours.You would need to take something for carbs etc on a marathon though. Have you tried cliff's shot blocks? I'm going to give them a go as lots of people I know have recommended them and they are easier to carry and use than gels.

[SOCCERROO FOX]

Every time I see this subject come up, be it on tv, football forums or just in general chat. This picture always comes up, this famous chap must be so proud.

One of my mates completed an Ironman recently in Melbourne, for those that don't know what an Ironman is it's 3.8km Swin, 180km Cycle followed by a marathon 42.195km. He said he threw up on himself 3 times during the race, pissed himself 7 times during the race. On the way home threw up another 3 times and pissed himself 2 more times and then shat himself in the shower.

[reynard]

One of my mates completed an Ironman recently in Melbourne, for those that don't know what an Ironman is it's 3.8km Swin, 180km Cycle followed by a marathon 42.195km. He said he threw up on himself 3 times during the race, pissed himself 7 times during the race. On the way home threw up another 3 times and pissed himself 2 more times and then shat himself in the shower.

Thought that was just a standard night out for you lot.

[SOCCERROO FOX]

Thought that was just a standard night out for you lot.

Well one of my best friends the first night i met her, she did tell me the story how a few months earlier she had shat herself..........we still became best mates after that

[Julian Joachim Jr Shabadoo]

He said he threw up on himself 3 times during the race, pissed himself 7 times during the race. On the way home threw up another 3 times and pissed himself 2 more times and then shat himself in the shower.

No that's that new "Modern Pentathlon" thing, nothing to do with the Ironman. The "Olympiss" is also introducing new events in 2016:

• the 100m shart

• the Modern 4 x 100m relay (aka "human centipede")

• the Long Dump

• Curling will also make a welcome return.

[FoxesAreBlue]

I'm nothing if not predictable, a quick running question, if you are trying to lose weight, and are more fussed about burning fat than actually running a long distance, is it advisable to run on an empty stomach, or after a weights session, I have heard that basically if you start doing cardio after weights you have already burnt off your sugar energy and it goes straight into fat burning mode, likewise on an empty stomach. Obviously you can't run as far as you have less energy, but at the moment that is not a great concern.

Only started reading this thread recently so apologies if already covered.

Okay... I hope this helps - if not ill have another go!

The answer to this question is has always been an area of controversy. In the past a lot of people were told that to burn fat you had to do many hours of Long Slow Endurance Training at a low heart-rate (approximately 60-70% of your MaxHR) people who make cardio machines for gyms often put a little chart on the console with a 'Fat Burning' zone on it.

This approach to fat burning is based on the idea that at this low-intensity the majority of the energy used comes from fat - not glycogen (carbs). People believe that if the intensity level is taken higher then the energy is supplied from Carbs and the body is no longer in this 'Fat Burning' zone. There is an element of truth in that statement but what it does not do is take into account the total energy expenditure which is a far more important area of consideration when looking to lose fat.

Fat is the bodys largest energy store. And the good news is that you are ALWAYS burning it - breathing, sitting at work, digesting food, keeping your body temperature correct all requires energy and in this respect - we are always burning fat - and - I have news for you - you are burning a much much higher proportion of fat to glycogen. Brilliant right?

WRONG!

When inactive, (ie seated) the total energy expenditure is so low that it is completely ineffective for fat loss - even though the energy you are burning comes from your fat stores. When performing light activities (eg housework or walking to work), only slightly more calories are used and still with a higher proportion coming from fat.

the big changes happen when you start doing moderate (70-85% MaxHR) intensity work. The total calories burnt practically doubles and more than Half of the calories burnt will come from fat. The rest from glycogen but still the fat is being burnt at a higher rate than the low intensity exercise.

When you exercise at a high Intensity - again to total calories burnt goes up but the but the actual amount of Fat used to fuel it pretty much remains the same.

This begs the question - why would I do high intensity exercise if the fat burnt is the same as moderate intensity exercise?

There are several reasons as to why high intensity exercise is better for you:

• Yes you have burnt more glycogen for the same amount of fat - but that glycogen is going to be replaced. Either from your fat stores or from your next meal (meaning the carbs wont be stored as fat!)
  
• Increaced fitness meaning you moderate intensity will rise over time equalling more fat burnt per session
  
• Increaced cardio-protective benefits (your heart and lungs are stronger for all you smokers out there)
  
• Less overall time taken to burn the same amount of overall calories
  
• Greater Excess Post-exercise Oxygen Consumption (google it - I'm not going into that here)
  

I'll try and post an image on here to illustrate my point but I don't know how to put up pictures - if somebody could tell me that would be grand. I know that I have not answered your question directly but hopefully you will glean something from it - if not. Let me know and i'll do my best to help out.

Apologies for any grammatical fvck ups.

EDIT: God know how to upload the image if somebody can tell me i'll bang it up.

[Captain...]

Okay... I hope this helps - if not ill have another go!

The answer to this question is has always been an area of controversy. In the past a lot of people were told that to burn fat you had to do many hours of Long Slow Endurance Training at a low heart-rate (approximately 60-70% of your MaxHR) people who make cardio machines for gyms often put a little chart on the console with a 'Fat Burning' zone on it.

This approach to fat burning is based on the idea that at this low-intensity the majority of the energy used comes from fat - not glycogen (carbs). People believe that if the intensity level is taken higher then the energy is supplied from Carbs and the body is no longer in this 'Fat Burning' zone. There is an element of truth in that statement but what it does not do is take into account the total energy expenditure which is a far more important area of consideration when looking to lose fat.

Fat is the bodys largest energy store. And the good news is that you are ALWAYS burning it - breathing, sitting at work, digesting food, keeping your body temperature correct all requires energy and in this respect - we are always burning fat - and - I have news for you - you are burning a much much higher proportion of fat to glycogen. Brilliant right?

WRONG!

When inactive, (ie seated) the total energy expenditure is so low that it is completely ineffective for fat loss - even though the energy you are burning comes from your fat stores. When performing light activities (eg housework or walking to work), only slightly more calories are used and still with a higher proportion coming from fat.

the big changes happen when you start doing moderate (70-85% MaxHR) intensity work. The total calories burnt practically doubles and more than Half of the calories burnt will come from fat. The rest from glycogen but still the fat is being burnt at a higher rate than the low intensity exercise.

When you exercise at a high Intensity - again to total calories burnt goes up but the but the actual amount of Fat used to fuel it pretty much remains the same.

This begs the question - why would I do high intensity exercise if the fat burnt is the same as moderate intensity exercise?

There are several reasons as to why high intensity exercise is better for you:

• Yes you have burnt more glycogen for the same amount of fat - but that glycogen is going to be replaced. Either from your fat stores or from your next meal (meaning the carbs wont be stored as fat!)
  
• Increaced fitness meaning you moderate intensity will rise over time equalling more fat burnt per session
  
• Increaced cardio-protective benefits (your heart and lungs are stronger for all you smokers out there)
  
• Less overall time taken to burn the same amount of overall calories
  
• Greater Excess Post-exercise Oxygen Consumption (google it - I'm not going into that here)
  

I'll try and post an image on here to illustrate my point but I don't know how to put up pictures - if somebody could tell me that would be grand. I know that I have not answered your question directly but hopefully you will glean something from it - if not. Let me know and i'll do my best to help out.

Apologies for any grammatical fvck ups.

EDIT: God know how to upload the image if somebody can tell me i'll bang it up.

Cheers Andy, it is good advice, and I gave you a +1 even though you don't get them.

...but it still doesn't quite answer the question should you exercise on an empty stomach?

I generally have 3 opportunities during a week day to exercise, either first thing in the morning before breakfast, when I come home from work, both of these are on an empty stomach and is much harder, or late at night after I get back from work, have cooked eaten and let it digest and go down, and by that time I am not really in the mood and want to relax before I go to bed.

So is it a good or bad thing to exercise on an empty stomach or does it make no difference?

[Vacamion]

EDIT: God know how to upload the image if somebody can tell me i'll bang it up.

^^^

Great post BTW, very informative...

To post a pic:

1) Join a photo storage site such as Flikr or Photobucket

2) Upload a pic from your computer

3) I like Photobucket, it is easy to use - Click on the direct link for your uploaded image, like so:

3) Then, within Foxestalk, whilst posting, click on the insert picture logo (the square logo of a little tree at about 7 o'clock from the smiley face logo on your toolbar)

You will be asked to paste in a URL for the photo hosting site, like so:

Press OK

Voila!

[Captain...]

...or in foxestalk, click more reply options, and then you can upload a picture from there by clicking choose file, and selecting from your computer,then click "attach this file"

[Haydos]

So is it a good or bad thing to exercise on an empty stomach or does it make no difference?

I'd like to see what andy thinks about this.

From personal experience I see no benefit to eating on 'a full stomach'. For the average Joe your glycogen stores should be amply stocked thus providing plenty of energy to keep you going. For your longer aerobic exercise your body can access your fat stores. Neither of these points towards needing to be sated before you exercise.

I can't think of any research I've read on it so if anyone had any that might be a bit more help.

[FoxesAreBlue]

I'll be the first to admin that I have also not read any research on this however it is an interesting topic of discussion so its now on my "to-do" list. However I'll answer my question firstly from my own experiences both as somebody who hired a PT and then with my knowledge gained from working in the industry.

First of all, my story - I had put on a bit of... lets say podge - was by no means obese, I had stopped playing football about 2 years before and my only exercise was in the gym - muddling my way through the workouts and like 75% of gym-goers. I had no idea what I was doing and certainly not seeing any results. After one Christmas the 'fat guy' in the office said I had clearly put on weight - this pissed me off immensely.

I hired a PT and my sessions were at 7:30am in the morning on Mondays and 6:00 in the evening on Fridays. Now I live about about 45mins from the gym so I wasn't getting up at silly o'clock to eat before training and those sessions (for me) were ALWAYS harder. I certainly had more intensity and more effective training on my Friday evening sessions - it was definitely noticeable because I remember both me and my PT commented on it at the time.

Now - as a PT I am lucky that I have worked with a range of people across a large spectrum. Literally from students to a multi-millionaire (you should see his bloody house!). Sometimes, when they come for their first session they have not eaten all day and you can tell. After 15-20 minutes of training harder than they have ever done before (after a warm up of course), they are done.

My opinion, based on my experience is that you should not work out on an empty stomach.

Now, as I said earlier, I have not seen any studies per se, just what I was taught during my course.

Weather you eat before working out or not will not make a difference to how much fat you burn during the particular session. However you are more likely to lose muscle whilst training in a depleted state - in addition to that. With the lack of fuel the chances are that the workout intensity (and thus calorific burn) will be less than if you have eaten. If you look at the table I referred to before (and now posted below) you will see that you are burning fat ANYWAY. In your un-fuelled state the body will need to find more energy from some where. There's no glycogen left, you used that in going about your day when you wern't eating. That fuel is going to come from protein - your muscles. (as a side note I once measured a client in his sleep, (he knew about this before hand) and just overnight he burnt off 460 calories).

Glycogen is the most efficient fuel for the body, however when you run low - the brain stops sending it to the muscles and keeps it or itself. Survival mode. Instead it burns protein in the muscles. When you are burning protein it like trying to run your car on chip fat oil - it will work - but not very well. Any runners on here who have hit "the wall" will know all to well about how in-efficiant burning protein is and how uncomfortable it is too. Its the same thing. Thats why the intensity of your session will drop and you have that overall less calorie burn because you stop.

That wasn't the most coherent post I know. I've just got back from doing two bloody Kettlercise sessions (which is going very well thanks for asking - why not come and join in?)

If anybody does find some good research - especially if it flies in the face of what I've said then please make it known.

Right, let be get this bloody table up

In the table the number up the side represent calories burnt but only as a guide line - refer to this table when reading the posts I made earlier.

Oh and thanks for the +1!

Red = Fat Burnt, Blue = Glycogen Burnt

[FoxesAreBlue]

And now to get this thread back on topic - and because I can't be bothered to work it out for my own damn self.. I have a question of my own.

I'm after a marathon prediction time, here are my PBs

5k - 20.17

10k - 42.29

10mi - 1.17.08

1/2 Mara - 1.38.03

Mara - 3.57.45

Also - I wanna run 13 miles on Sunday morning at about 6am before I have to work - anybody in training fancy taking me out?

[vandamman]

I've signed up for a sprint triathlon in 7 weeks' time (750m swim, 20k bike, 5k run).

Any training tips?

Firstly good luck, you will love it. Hopefully these tips will help, most of which I did myself.

Swim - 4 to 8 lengths warm up any stroke, then 5-10 mintues of slow technique work concentrating on improving your stroke, then 5 x 50m (2 lengths) with a 1 minute rest followed by another 5 x 50, this should be high intensity. Aim to swim 2-3 times a week.

Cycle - pack in as much cycling as you can in a week e.g cycling to work if you can as well as well 3 cycling sessions a week in the evenings. Packing in the mileage is important but also try to mix things up with strength training such sprint interval training or spin classes.

Run - it is important that you try run after a cycle session. A good way to get strength in your running is to do hill training, find a decent hill that you can get to the top of in around 45 seconds at a spring then jog down, repeat about 8 times. Again interval training is also very good.

[SOCCERROO FOX]

I've always been told that it's good to mix High and low ( i classify jogging as low) in the same sessions. When i cycle i go hard about 80-90% of my max for 30 seconds and then back it off to around 60% for 30 seconds then back up every 30 seconds. I normally do this to finish off a session, 20 minutes worth of this on the bike will have you walking like you've dropped the soap in the shower whilst in jail tho.

[reynard]

And now to get this thread back on topic - and because I can't be bothered to work it out for my own damn self.. I have a question of my own.

I'm after a marathon prediction time, here are my PBs

5k - 20.17 would equate to 3:17:38

10k - 42.29 3:19:19

10mi - 1.17.08 3:36:31

1/2 Mara - 1.38.03 3:26:32

Mara - 3.57.45

Also - I wanna run 13 miles on Sunday morning at about 6am before I have to work - anybody in training fancy taking me out?

Was your marathon London?? If so you could probably knock off a few minutes for course crowding etc to compare it to say Leicester.

I'm guessing here that you are on schedule for a time within the 3:30 sort of range but obviously that would depend upon the day etc. These times would suggest that you are morecomfortable/used to running 5k/10k sort of races and that you haven't done quite as many long runs as perhaps you need to get the miles into your legs to allow you to keep your pace up for the last five miles.

Frankly you're running times I can only dream of so apologies if this is bull. I'm just basically glad to finish a marathon and still be alive the next day.

pro runners I've spoken to about my own efforts have questioned two things which you might want to consider.

One is more long miles. were your splits fairly even for the marathon??

The second is taking on enough energy earlier in the race than you might think necessary. For example I always have a crap time between 14 and 18 miles but finish more quickly which is almost certainly down to a combination of these two things (and me not being very good at running!!).

[FoxesAreBlue]

Was your marathon London?? If so you could probably knock off a few minutes for course crowding etc to compare it to say Leicester.

I'm guessing here that you are on schedule for a time within the 3:30 sort of range but obviously that would depend upon the day etc. These times would suggest that you are morecomfortable/used to running 5k/10k sort of races and that you haven't done quite as many long runs as perhaps you need to get the miles into your legs to allow you to keep your pace up for the last five miles.

Frankly you're running times I can only dream of so apologies if this is bull. I'm just basically glad to finish a marathon and still be alive the next day.

pro runners I've spoken to about my own efforts have questioned two things which you might want to consider.

One is more long miles. were your splits fairly even for the marathon??

The second is taking on enough energy earlier in the race than you might think necessary. For example I always have a crap time between 14 and 18 miles but finish more quickly which is almost certainly down to a combination of these two things (and me not being very good at running!!).

Are you Derren Brown?

I have done more of the 5 and 10k races in the past. Only 2 halfs and one full marathon so far (Last years GNR, Silverstone 1/2 and yep - London this year too).

I have GNR again one month today and Leicester full in October - the training for London did not go all to well - I did miss a couple of Long Runs and the furthest I had ran in one go before the race was 18miles and even that was a shocker.

Some might remember me being a bit concerned about it in The weeks before the race - I even altered my target time from sub4 hours to sub4:30 - luckily I was ok.

I'm still new to the sport really and very keen to learn - the ultimate goal is to run the 5 marathon majors which includes Boston and therefore I need to qualify in atoms of 3:05. I want to do this by 2015

My training for Leicester is going a lot better and I'm certainly sticking to the plan - I think it's because I wrote it myself rather than following a book/Internet it's stuck on my wardrobe and I literally cross off every session as I do them. The hardest part is not having a running partner this time which is a bit crap.

Also - even thogu my GNR was a guranteed spot I decided to raise a bit of cash again for Dibetes UK mainly because my mate has had type 1 since we were kids - always having to carry bloody needles around with him so he can (his words) "shoot up" - it's a right ballache for him.

Any donations at all would be massively appreciated - cheers! As always I'll bang your name on the back of the "Shirt of Heroes" so all of Newcastle can see just what a star you are

www.justgiving.com/andycallus005

[danny.]

How are your long runs going Andy? I'm aiming for about 3:30 too at Leicester, my long runs have been comfortable at 8:45 pace (longest so far is 15m), to get 3:30 is pretty much 8min/miles all the way, so I'd say if you are fine doing long runs about 8:45-9 then you should be ok to speed up 1min/mile on the day.

Re: running on an empty stomach,

I don't know much techie stuff unlike Andy who is trained for all this, but I will say techie aside, from personal experience:

- Do NOT train on an empty stomach, glycogen etc. aside you will have no energy and your workout will be lacklustre and rubbish. This means you will probably not train as hard or as long as you would with some energy inside of you. You will probably hate it more as well as it's so much harder and be less likely to train again.

- Make sure you have some energy before you train, get some good recovery fuel down you ASAP after you finish and it means you can train much harder and longer, and recover more quickly, and enjoy it more. Long term - you will be MUCH better off.

Re: burning fat without running loads.

- Don't bother with long slow runs, they are boring and not actually very effective for losing weight.

Again I don't know the science, but do:

1) Hill sprints (just run up the steepest hill you can find as quick as you can, then jog down, then repeat as many times as you can. You will probably feel like vomiting or actually vomit doing this properly).

2) And/or interval training (just run as quick as you can for say 30/60 secs), then walk for 60 secs, jog for 30 secs and then repeat this 10-15 times (again vomiting can occur!).

This burns fat brilliantly as you will be burning it for a long time after you stop. It will also make you much fitter and let you do a harder work out next time, which will make you burn more fat etc. etc.

[reynard]

Are you Derren Brown?

I have done more of the 5 and 10k races in the past. Only 2 halfs and one full marathon so far (Last years GNR, Silverstone 1/2 and yep - London this year too).

I have GNR again one month today and Leicester full in October - the training for London did not go all to well - I did miss a couple of Long Runs and the furthest I had ran in one go before the race was 18miles and even that was a shocker.

Some might remember me being a bit concerned about it in The weeks before the race - I even altered my target time from sub4 hours to sub4:30 - luckily I was ok.

I'm still new to the sport really and very keen to learn - the ultimate goal is to run the 5 marathon majors which includes Boston and therefore I need to qualify in atoms of 3:05. I want to do this by 2015

My training for Leicester is going a lot better and I'm certainly sticking to the plan - I think it's because I wrote it myself rather than following a book/Internet it's stuck on my wardrobe and I literally cross off every session as I do them. The hardest part is not having a running partner this time which is a bit crap.

Also - even thogu my GNR was a guranteed spot I decided to raise a bit of cash again for Dibetes UK mainly because my mate has had type 1 since we were kids - always having to carry bloody needles around with him so he can (his words) "shoot up" - it's a right ballache for him.

Any donations at all would be massively appreciated - cheers! As always I'll bang your name on the back of the "Shirt of Heroes" so all of Newcastle can see just what a star you are

www.justgiving.com/andycallus005

Ha No i'm not. It was all just a hunch based upon my own much lower quality experience and the fact that I recall you saying about London. A running coach I respect told me that for me to improve I needed to do 5 18-20 milers next time as i really need to build up my long distance stamina. I think you can probably dip below 3.30 quite easily however, the next 15 mins or so can be quite tough from people I've spoken to.

I'd use the GRN as a training race if I was you as it isn't far off your taper period. Depends what you want to achieve at leicester but I think most people would advise not really pushing it that close to a marathon. (5 weeks is it??)

best of luck.

If you can post your charity link a bit nearer the time I'll drop something in but I'm a bit skint at the moment after the olympics.

[reynard]

How are your long runs going Andy? I'm aiming for about 3:30 too at Leicester, my long runs have been comfortable at 8:45 pace (longest so far is 15m), to get 3:30 is pretty much 8min/miles all the way, so I'd say if you are fine doing long runs about 8:45-9 then you should be ok to speed up 1min/mile on the day.

Re: running on an empty stomach,

I don't know much techie stuff unlike Andy who is trained for all this, but I will say techie aside, from personal experience:

- Do NOT train on an empty stomach, glycogen etc. aside you will have no energy and your workout will be lacklustre and rubbish. This means you will probably not train as hard or as long as you would with some energy inside of you. You will probably hate it more as well as it's so much harder and be less likely to train again.

- Make sure you have some energy before you train, get some good recovery fuel down you ASAP after you finish and it means you can train much harder and longer, and recover more quickly, and enjoy it more. Long term - you will be MUCH better off.

Re: burning fat without running loads.

- Don't bother with long slow runs, they are boring and not actually very effective for losing weight.

Again I don't know the science, but do:

1) Hill sprints (just run up the steepest hill you can find as quick as you can, then jog down, then repeat as many times as you can. You will probably feel like vomiting or actually vomit doing this properly).

2) And/or interval training (just run as quick as you can for say 30/60 secs), then walk for 60 secs, jog for 30 secs and then repeat this 10-15 times (again vomiting can occur!).

This burns fat brilliantly as you will be burning it for a long time after you stop. It will also make you much fitter and let you do a harder work out next time, which will make you burn more fat etc. etc.

Agree with all this. Interval training is the way to go and it is better for burning off visceral fat which is what we should be focussing on.

I can't recall who asked the initial question on this but just a word of caution on hill sprints. if you are new to running or not that fit I'd lay off the hills until you are comfortable running for at least half an hour to forty minutes. Whilst what Danny says is true you can easily injure your Achilles or hamstrings if you overdo hills too early.

Danny really good luck with the leicester marathon.