Compared to swim that requires a large swimming pool or cycling requires an expensive bike, running is a good way to lose weight with just a pair of sneakers. Running is the easiest and most popular way for people to exercise. Besides being easy and inexpensive, running has many health benefits besides helping you burn calories to lose weight.
Table of Contents
- Types of Running to Lose Weight.
- How Does Running Help You Lose Weight?
- Best Running Tips to Lose Weight.
- Running Plan for Beginners to Lose Weight.
- What Equipment Needed to Run?
- Common Mistakes When Running to Lose Weight.
- Tips to Avoid Gaining Weight When Running.
Types of Running to Lose Weight.
Maybe you don’t realize that there are different types of running that have unique goals and benefits for your body’s health. Below are the most popular types:
#1 Base Run.
This method is used to run short distances of about 5 miles that are done at your body’s natural speed. Usually called normal running.
#2 Long Run.
If losing weight is your desire, then increasing endurance while running is a must. This is the way to run at the same speed as the base run but with a long-distance about 10 to 12 miles.
This is a high-intensity exercise that is repeated several times and given a short rest or recovery session by walking or jogging. For example, sprint 3 times in a distance of 100 meters followed by jogging or walking 15 minutes.
This exercise is useful for building endurance and increasing speed. For example, it starts with a natural speed of 5 miles and ends with a faster speed of 1 mile.
How Does Running Help You Lose Weight?
If you have never exercised before and decide to run, it will burn calories even when you only run for 30 minutes about one block four times a week. So if you want to lose weight by running, increase the intensity level above before. To get rid of more fat, you need to vary. You can run long distances, run intervals, or run on hill tracks to burn more.
For example, running with high-intensity is proven to burn calories even after training ends for up to 48 hours. This is called the afterburn effect because this method uses a lot of muscle and requires extra energy afterward to recover.
The good news! To lose weight, running with high intensity can suppress appetite according to this study although more research is needed. Most people might try to reduce their calorie intake by eating less, but this makes them starve and becomes more difficult.
When your running becomes a routine for weeks or months, your weight will be stable. So you still burn calories but not as much as when you first do it. An important factor besides exercise to lose weight is you need to think about what you eat.
Best Running Tips to Lose Weight.
Below are the most effective tips and can provide maximum results from running. You can add other training variations to your running routine, or modify your speed. In this way, calories burned will be more than usual. So don’t just run!
#1 Change Speed.
If you run regularly but don’t get a significant change, maybe you should increase the intensity. With this exercise, your waistline will shrink and your body’s endurance will increase. First, warm up by walking for 5 minutes. Then do 30 seconds of brisk walking, 20 seconds of running at medium speed, 10 seconds of sprinting. Do it over and over within 30 minutes. Finally, do the cooling by walking for 5 minutes.
#2 Do it Longer.
One way to burn calories you can use is to extend your training. For example, every 5 minutes running at a speed of 10 minutes per mile can burn about 45 calories. So if you want to burn more calories, go further and longer.
#3 Raise Your Knee.
Running is effective for burning calories throughout the body. But if you want to get tight stomach muscles, you can lift your knees high when running. You can do this method during high-intensity interval training. This is the right way to get rid of belly fat.
Running Plan for Beginners to Lose Weight.
This is a plan that can be followed to get the benefits of running. Interspersed with a break between your running schedule to give the body a chance to rest. The main focus here is to spend every minute of every week that starts between running and walking to get you used to it. Do this activity 3 or 4 times a week, no more than that!
So for one month, you will run with low intensity or natural speed for 2 minutes followed by running for medium intensity for 3 minutes. Repeat 7 times. Reduce the repetition to leave three repetitions in the last week. Don’t forget to warm up and cool down for 5 minutes. After one month has passed, you can try to progress to increase endurance by running longer and reducing walking time.
Before doing this or any exercise program, it is better to consult with your doctor if you have certain medical conditions.
What Equipment Needed to Run?
As I said, running only requires a pair of shoes that can be relied upon to achieve results. But if you are serious about running to lose weight, you can invest with a fitness tracker to measure and record your progress. One of its functions, a fitness tracker like this will measure your heart rate and tell you how many calories you burn.
Common Mistakes When Running to Lose Weight.
Running is good and free exercise to lose weight for everyone. If you have been running regularly for weeks or months, your body weight has barely moved and found no progress, there is a possibility you made the following mistakes.
#1 Running Everyday to Lose Weight.
When you first run, there may be a desire in you to immediately end the fat. But if you go to the road every day without rest and recovery, it can cause serious problems. In the end, your goal is just wishful thinking and you are stuck for weeks in injury. That means, running 7 times a week and pushing your body too hard, it will hurt you. Running 4 times a week, quality sleep, and followed by a diet on nutrition will make your body in combat-ready condition.
#2 There is NO Variation.
If you do the same routines, every day, every week, or even every month, it won’t help you lose weight. When your body adapts to the same intensity, frequency, type, and pattern of exercise, your body will only use the same muscle fibers. While other parts become inactive. In this case, weight loss will stop and you will get off track.
If you don’t want that, do different exercises every day to train all muscle groups. One day focus on distance and endurance. Meanwhile, to get lean muscle, the other day focuses on speed with sprints.
#3 Don’t Lift Weights.
If you think lifting weights hinder your efforts, that’s wrong! If you want to become stronger and have endurance, you must build lean muscle. One of them is doing strength training. Having strong muscles not only makes your posture better but increases your overall fitness and running speed. Simply put, the more muscle, the more calories you burn at rest.
#4 Excessive Calorie Consumption.
Want to eat big after running? If you tend to consume excessive carbohydrates because you feel your body needs fuel to run, this can make your weight loss difficult to predict. You need to maintain a calorie deficit by eating less and moving more.
The problem is when you run or do any exercise, it increases appetite. This is the reason when exercise fails to meet the expectations of many people. If you want to continue on track without starving, all you have to do is improve the quality of your food.
Replace your junk food with fruit, vegetables, and lean protein. Highly nutritious and fibrous foods are more filling and fewer calories than processed foods. You will immediately see a change when you turn into this healthy food. In general, for weight loss or a healthy lifestyle, complete your running activities with a diet low in carbohydrates, high in protein, and rich in fiber.
Tips to Avoid Gaining Weight When Running.
What must be considered when losing weight by running is food. You must be smart to determine what foods will be consumed before, during, and after exercise.
#1 Before Running.
To replenish your energy, you must eat something like a banana or oatmeal before running for 45 to 60 minutes. Don’t forget to drink water.
#2 During Running.
If you run long distances, you need extra energy. For those of you who run short distances, avoid consuming energy drinks because it is feared it can lead to weight gain.
#3 After Running.
Drinking a glass of water after watering can rehydrate your body and prevent you from eating large meals afterward. Wait a few moments before you eat.
Exercise is very good for maintaining health and fitness. Actually many types of exercises function differently in fitness, including overcoming fat. Running is one good exercise in burning calories to lose weight. You can run in the morning or evening because basically there is no best time to exercise. Only need a pair of shoes, creativity to add variety to the exercise, and maybe a few friends to make it more fun and motivated. So take a little time now to get better fitness and life for you.