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Scientists at the University of Texas found that runners displayed significantly lower levels of fat metabolism when they had a pre-training snack.

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In particular, running for over 30 minutes will significantly boost the rate at which you continue to burn fat when you have finished training.

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You may think take a rest in the middle of your training run may seem counterproductive - but it turns out this could be the key to shedding a few extra pounds.

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Mix up the pace - there are things like tempo runs where you run slightly harder for say ten or 20 minutes, so you're really practising that sustained effort.

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Description: You can try this in a simple 30 minute HIIT session by alternating between one minute sprints and four minutes of jogging in between.

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