If you want to lose weight, start running towards it now! This is not just a joke, you can run your way to losing weight. The truth is that running is the most accessible exercise of all. You don’t need special sports equipment or specific shoes, although it helps. You can even run barefoot on a smooth surface. Running is easy because you can do it anywhere, on the road, in the park, or even inside your home on the treadmill.
Why choose running?
There are many reasons why one needs to consider taking running seriously. Seriously, we don’t mean training for a marathon or joining a running club at 6 in the morning. Just start running as often as you can, whenever you can. It doesn’t have to be as difficult or difficult as it seems at first glance. The best thing about running is how quickly you can incorporate it into your daily routine and how much it will help you in your weight loss journey. One of the most challenging things about exercise is time and opportunity, and using running as an exercise eliminates both.
Burn more calories
The thing about losing weight is that it generally requires you to burn a lot more calories than you consume. So running is a great option, as it burns more calories than other types of exercise because it requires many different muscles to work together.
It has an effect after burning
Any exercise you do regularly will help you lose weight by burning calories. However, some types of exercise will help you more by continuing to burn calories even after your workout. Therefore, these are often exercises that use a lot of different muscles, which means that after a workout, you will need more energy to recover. It’s called the post-burn effect and it can help you burn a much higher amount of calories.
Reduced portion sizes
You can reduce your calorie intake by changing your food or stopping yourself from eating. Sometimes these methods can increase hunger and make losing weight more of a challenge. However, high intensity running can be beneficial, as it suppresses hunger and produces more satiety hormones. This means that high-intensity running can reduce your appetite after a workout.
Running has many benefits. It can burn more calories than other exercises, and it has the ability to continue burning calories long after your workout has already ended. Plus, it helps reduce portion sizes which can help you achieve a calorie-reduced diet. All of these benefits culminate in the perfect exercise that helps you lose weight.
Running guide for weight loss
Many gadgets and wearable devices help you work efficiently. However, you can keep it simple with just shoes, comfortable, supportive clothing, and just a water bottle. But don’t be afraid. If you still feel intimidated by the idea of running, we have some tips to help you!
Warm up and start walking or jogging
First, before you do anything, warm up. Before any exercise, it is essential that you warm up and stretch to prepare your body for it. To start your running journey, you should aim for at least three to four running days per week. It allows your body to get used to the exercise, and you can start building your endurance by starting with a gentle walk or jog. Don’t start jogging right away! This is a surefire way to hurt yourself. Also, avoid running on consecutive days, as your muscles need enough time to recover.
Don’t neglect your diet
Just because running has so many health benefits doesn’t mean that it can magically lead to your weight loss goal. There is a chance of gaining weight if you overeat after running. Therefore, do not overestimate the calories you can burn while running. Yes, running is a great, solid exercise, but you must balance everything you eat. Eating occasionally is good for you, but avoid ordering pizza every time you run because you’ve earned it. Moderation is essential, and your consumption should be your primary concern as a calorie-reduced diet is essential for weight loss.
You don’t have to plan your training or have a strategy for each run when you start. When running to lose weight, the actual calories of running, movement and burn are calculated. Don’t overthink or overcompensate because other people seem to do longer cycles but are better than you. Nothing matters but your flight and progress at your own pace. So, enjoy the rhythm and oneness of nature when running. The rest will fall into place.
Water is the key
Do you know when you suddenly get hungry and stop for a glass of water on the way to the fridge? Then when you’re done with that glass, you’re suddenly not hungry. Because it is very common to confuse thirst with hunger. Therefore, the first thing you need to do to maintain the weight is to drink a large glass of water as soon as you get back from your run. Not only will this prevent dehydration, but it will also take up some space in your stomach so that you eat a little less. According to studies, water is associated with weight loss.
Make sure you calm down when you’re done running. As the end of your run approaches, you can relax for five to ten minutes of walking, depending on how long you run. Keep slowing down as you go, and don’t stop running suddenly.
However, you can start running whenever you want, but there are a few vital things to keep in mind while doing so. Make sure you’re warming up and cooling down, staying hydrated, paying attention to what you’re eating, and most importantly, not overthinking it.
Running to lose weight
Calorie burning exercises
To burn more calories during a workout, you should run at a higher intensity. It translates to about 80-90% of your maximum heart rate, which means not running a full race but running fast enough that you can’t talk to your running buddies. You can start with an easy 20-minute run at 80% strength. Another option is where you can do interval training and alternate between low and high intensity workouts. Don’t do this every day. Give yourself time to heal – that’s non-negotiable!
Strength training is a supplement to running. Yes, you read that correctly. Strength training is vital to running! It makes you a stronger runner and also reduces your risk of injury. Not only that, but weight training will also help you lose weight. If you have lean muscle mass, you will end up burning more calories even while at rest.
Running is a great exercise to add to your daily life. It is easily accessible, has extraordinary results not only for your well-being but can greatly affect your weight. So, if you are someone who is on a weight loss journey but it seems like you can’t reach their goal, try running! You never know where it might take you, and you might want to run that marathon after all.