Running to Lose Weight
Running has proved to be one of the most effective ways of losing weight because it is a high-impact aerobic exercise that burns more calories per minute than other forms of workouts such as biking or even swimming.
Running may be as simple as putting one foot forward but it is a whole body workout that helps people shed the pounds and keep them off. But like any other workouts, losing weight should be paired with a healthy and balanced diet. It is important that you set a goal of how many pounds you need to lose to reach the ideal weight before lacing up and crushing those miles.
From the data provided by The American Council on Exercise , the calories burned per minute through running depends on the weight of the person. A 120-pound person can burn 11.4 calories per minute.
People are advised to have regular workouts of at least three times a week and running is perhaps the best and sometimes the easiest way to weight loss. When you run, the legs may be doing most of the work but to run properly, you need to get the strength from your core, meaning the abs. To have a strong core means you take some of the pressure off the legs. This helps in keeping injuries at bay and further strengthening your core in the process.
This is also the reason why some runners notice that the fats in the stomach are slowly disappearing, sometimes without them noticing it. It is a fact that fat belly is one of the hardest to get rid of, but running consistently paired with proper diet can easily make it disappear.
Within the body, the organ that most benefits from running for weight loss is the heart. When you run, your heart starts beating faster. In the process, the left ventricle starts pumping more air keeping the passageway clear of any obstruction.
As running requires more energy from you, there is a tendency to overindulge with the thought that “I’ll burn it anyway.” Don’t fall into this trap. Yes, you may experience post-workout hunger and sometimes it will be really painful. But you have to restrain yourself from the temptation because your goal is to lose weight through running.
The trick here is to try to eat properly before running. Consume high-energy foods like eggs and bananas. For post-workout hunger, banana can also help but you can add oatmeal (overnight oatmeal is the best) because it has fiber that can easily fill the hunger.
You can avoid post-workout hunger by having a high-fiber diet. Sometimes, we mistake thirst from hunger. Continuously hydrating may help in dealing with the post-workout hunger.
Plan your pre-run and post-run meals. This way, you will be able to trace why did you gain instead of losing weight or why are not losing weight in spite of all the miles you have covered.
Before hitting off the tracks, here are some running tips for weight loss.
1. Fuel up
The objective of starting running is to lose weight but it doesn’t mean that one should skip meals. Fuel up before doing any forms of exercise an hour or an hour-and-a-half before running. Running is exhausting and as you are burning calories, chances are you will be using most of your energy. Also, do keep yourself always hydrated. The more you sweat, your body loses more fluids.
2. Test run
If you have not tried any other forms of aerobic exercise before this, do a test run for 10 minutes then gradually increase your pace and time as you progress. Always listen to your body. If you are feeling tired, rest, then run again if you still can. There are some trainers who offer a running program for beginners women.
3. Create a program
While there are several running training schedules for beginners available on the internet, you can create your own that would depend on your schedule. Having a running program that you stick with will help you keep the pounds off. Consistency is the key. You cannot let a week pass without doing any form of exercise. Three times a week is ideal but if you can do more of that, then better.
If the weather is not cooperating with your program try treadmill running for beginners.
Most runners get into running because they want to lose weight. However, many have enjoyed the workout so much that they adapted it as a sport. If this happens, then it is a good sign that you will be able to keep the pounds off because you are committed to running.
The best running tips for beginners first get a good pair of running shoes because you will be racking up miles after miles and the second start slow and gradually increase not only the time but also the speed. To know which best running shoe beginner for women, some specialized shoe salons can customize shoes that fit your feet. That is if you are determined to make it a sport really. But for some, just go with what you feel is comfortable on your feet.
Having Fun with It
Some running apps offer 5k run training beginners but you can easily do it yourself. However, always take precautions and if possible consult your physician. Training for 5K is different from just running to lose weight. It will require hard work. You are targeting a pace and a personal record, which means you will be doing not only running but other workouts as well as running interval training for beginners.
Interval training can help you run faster than you are and strengthen your body. Leg exercises will help strengthen the legs further without tiring them out in running. It also gives that part of the body some variations of exercise because continuous running or doing the same routine all the time is a major cause of injury to some runners. Runner’s knee is one of them and so are sprain and others.
If you would like to move up, then try 10K run training for beginners. While the secret is just to increase your mileage, it is also important for you to understand the essence of tapering and speedwork. No goal is insurmountable with the will of mind.
Running 10K may not be as easy as running a 5K but anyone with a goal can run a 10K.
Like the training for 5K, start easy. The ideal increase in mileage every week is about 10 percent of your last run. This is so as not to shock the body and gives it time to adjust.
One of the best ways to fulfill the goal of running a 10K is to have a running buddy you can pace with. You can choose a seasoned runner on days when you need to work on your speed and someone at your own pace when you need the recovery run.
Sometimes, it is not the body that could make you hit a wall. It is mostly mental or sometimes, emotional. During training, there will be times when you berate yourself for not being able to meet the pace you want. You keep asking yourself what are you doing wrong. But be kind to yourself and just run. You will improve but yes, there are bad days and you just have to accept that your body wasn’t just up for it for the day. But what’s important is you laced up and ran.
“Working out to eat out” I kid
When running becomes a part of your life, and when eating healthy becomes a lifestyle, you will realize that keeping the pounds off is easy. You will feel less guilty with occasional indulgences but just don’t overdo it.
Running to lose weight can lead you to become a healthy human being who enjoys the sport. Once you get the hang of it, you will realize that running is something like the air you breathe: something you cannot live without.
When running for several weeks and there are still not progress, it might be wise to check the kind of diet one is having. Sometimes, runners tend to eat more because they burn more calories than others. The body sometimes continuously burn calories even hours after a long run.
Post-hunger workout happens when you don’t eat properly before a run or you don’t have a good diet plan. Eggs, oats, and bananas contain fibers that can make you feel full so hunger won’t strike any time of the day. Also, don’t forget to always hydrate. Sometimes, it is just thirst and not hunger that people may be experiencing.
To avoid overeating, choose the food with lower calories and always plan your meals for the day.
When you hit a plateau in running and feel like you are not losing the pounds anymore, try a different running workout. If you have been running 5 miles at the same pace for one month, try tweaking the pace by running faster. You may also mix a slow and fast run during the week. There should be a variation when running so the body won’t get used to the activity.
Take it to the Gym
When running on a treadmill, incline the treadmill at your most comfortable rate. Then increase it when you are feeling that is becoming easy for you or if you are not sweating enough like you used to.
It can also be helpful if you add dumbbells when running. This may slow you down but it increases the difficulty of the workout. A 1lb dumbbell is a good start. But be careful when using the dumbbells especially when running on a treadmill. It may cause injury sometimes. There are leg weights and wrist weights that you can strap on your legs and arms. Choose the one that has the right fit for you to avoid any injuries.
If you are getting frustrated and feel like you are not losing weight at all, maybe it’s time to consult a trainer who can help you with achieving your objectives. A personal coach would know what type of plan is good for you and your goals. It always helps to have someone tell you if the progress is enough even if you did not lose the pounds.
Lastly, don’t easily give up when you see the weighing scale not moving. Sometimes, you may not lose weight but the stomach is slowly trimming down. You may not be losing the pounds because they have become muscles either on your legs or on your core. You use your core a lot when running that is why the belly is. more often than not, the first part of the body where you see the effects of running.
Just be consistent with the running workout and don’t falter. You may have the difficult days but lacing up and running always give you the best feeling.