Running can be a great way to help you lose weight, read further for some tips to help you get started. As with most exercise like cycling or swimming, you burn calories. Unfortunately, you need a swimming pool or an expensive bike to perform these exercises. The only thing you really need for running is an affordable pair of running shoes.
You can choose to run whenever you want, whether it is in the rain or sunshine. Running can also be done alone or within a group, the choice is yours. This type of exercise is something that anybody can do and is, therefore, a great way to lose weight. Just imagine the savings on a gym membership or personal trainer. There are plenty of free programmes online, which help beginners start running.
If you had to ask people what their main issue is for not exercising regularly, what do you think it would be? People just do not have time in the day and many opportunities are lost due to more important work or family issues. In the end, you have to decide to make an effort to include exercise in your daily routine. It may even require a bit of shifting around of other things in your schedule.
When it comes to running, you can go straight out your door. You don’t have to get in the car and travel in traffic to get to the gym. By removing these ‘obstacles’ makes it easier to commit to a routine.
So, you have decided to run in order to lose weight? Great, but you need a proper plan in place for it to work successfully. Let’s have a look at some tips on how to run and lose weight.
Diet is important
Running has a lot of benefits, but it’s not the only thing that will help you to lose weight. You have to look at yourself holistically and this includes eating a well-balanced and healthy diet. You might even find yourself picking up weight if you don’t consider your diet. For example, after a good run, some may want to reward themselves by accepting that extra slice pizza or cake.
The aim is to burn more calories than you consume. In general, you burn on average of about 100 calories each mile you run. So, running for about 3 miles (4.8km) you will be burning more or less 300 calories. Can you see where I’m headed if you add that extra slice of pizza, which has 400 calories? In the end, it’s about making the right choices if you want results.
In other words, you want to be in a stage where you are burning off more calories than you are taking in. Don’t feel guilty about craving those carbs or something sweet, as this is normal. If your aim is to lose weight, then keeping a check on what you consume is important. Try this calorie calculator.
Athletes are always challenging themselves by changing their training routines. If you are only starting out you don’t have to do this, work on something that you are comfortable with. The main objective is to get moving and burn those calories off. You can either do this by sprinting, which burns more calories or simply take a walk slow jog. This will also get the job done but a longer time is required.
Studies show that running produces an afterburn, where the body is still burning calories even though you have stopped running. For this reason, those that have been running for a long time should lose more weight than those who only walk over the same period of time.
Try this routine: Run for 30 minutes three times a week. Include a 30-second sprint and then a 30 second to one-minute recovery period during the run.
Add Strength Training
To have a well-rounded exercise routine, adding some strength training is important.
Benefits of strength training:
- It helps to reduce the chances of injury because the muscles support the joints
- Makes you stronger
- Aids in weight loss, by increasing lean muscle mass
- Having more lean muscle also helps to burn more calories
Focus on the runner’s high
There have been studies, which prove the runner’s high exists. When you run your body releases endocannabinoids and is linked with the feeling of pleasure in the brain. If you are a beginner, you might be wondering when this will happen, as so far, it’s really difficult. Don’t give up, you only have to keep at it until you reach this stage. You will get there.
Your body and runner’s high
You need to condition your body in order to reach a runner’s high. Try to run regularly and your body should slowly become accustomed to the routine. The running will become easier and more natural and you will start to enjoy it. When you reach this stage, weight loss might even be the last thing on your mind.
Most of us groan when the alarm clock goes off in the morning but getting up early to run does have its benefits.
- Running first will help you to avoid missing it later due to work or other reasons.
- Exercise in the morning will give you energy for the rest of the day
- You could enjoy a more productive work experience
- Become more focused on improved problem-solving skills
Going for a run early in the morning before breakfast has also been proven to burn more fat. If you are used to doing this it should be fine, but if you’re starting out try make the route a bit shorter in order to avoid fading too fast.
Studies have also been done, which prove people who exercise in the morning lose more weight than those who exercise at night. The study had 48 women, who were then divided into two groups. The one group did aerobic exercise for six weeks early in the morning, while the others exercised at night. They were all asked to write down what they ate during this period. This showed that those who exercised in the morning also ate less during the day, therefore consumed fewer calories. They then lost more weight than those who exercised at night.
So, we’ve covered eating well and exercising. Add onto this a good nights sleep. Studies show that those who get a good nights sleep tend to have a lower body mass index than those who don’t sleep well. People who don’t get enough shut-eye tend to have larger waists.
Running can help you to fall asleep and improve overall sleep patterns. Aerobic exercise, which can include any cardio workouts, strength training and yoga, can help to improve sleep. This is great because the consequences of a lack of sleep include:
- Certain metabolic issues
- Increased risk of cardiovascular disease
You might think running in the evening would increase your energy too much to fall asleep properly. Just make sure you cool down after a run in the evening before you get into bed. Bring down your heart rate and temperature, just relax before actually going to bed.