Excess weight is a major health problem for all of us. Running to lose weight that we have gained can be our claim to fame. Our physical beauty and mental condition are greatly hampered by excessive weight. This is not just due to excessive eating, it is also a disease.
The main cause for excess weight is the amount of energy that is stored on the body due to excessive eating, is not used properly. If your weight is 20% more than the standard weight according to the height, you are considered to be a fat or obese person.
Reasons for excess weight
There are many reasons for excess weight such as:
1) Eating extra food compared to height and weight.
2) Modern life, where physical work is very low.
3) Eating oily food like ghee, oil, greasy fish, meat and sweet every day.
4) Sometimes weight gain due to Mental problems such as frustration, failure,
loneliness.
5) Genetic family eating habits tend to be obese.
6) A sudden stop of playing, exercising, dancing also cause weight gain etc.
Why running to lose weight is the best way
If you are running to lose weight, you have to burn calories more than you consume. 1lb of body weight equals to 3500 calories, so if you want to lose 1lb of your body weight you need to burn 3500 calories, that’s it! You can do it, we know you can!
There are many ways to burn calories. You can burn calories by regular swimming, cycling, routine cardiovascular exercise, etc. All of these are great ways to burn calories, but with a higher barrier to start with. Swimming requires a swimming pool, cycling requires a bike to start with.
The above reasons make running the best way to burn your calories for weight loss. If you are able to afford a pair of sneakers, you can start running immediately. You can run in any weather, whether it is hot or cold. You can run in rain or snow. You can run all by yourself or with a friend to accompany you.
Things to know before running for weight loss
There are some special precautions to take before you start running for weight loss. Especially those who are just starting the race. You will be able to burn calories and excess weight by following a runner’s plan. But there is some strategy involved that will determine your level of success on running for weight loss. Here’s everything you should know about running for weight loss:
Slow Start
It is usually seen that when someone plans to run for their main form of cardio, he/she runs for a long time, and doesn’t pace themselves accordingly. That can be not only impractical, but also dangerous. Instead, he/she should start at a slow pace and gradually increase their speed. In the beginning, it should be attentive towards running while not concentrating on distance. That will come later.
Use the right technique
Using the right technique is the most important thing. One technique that’s mentioned in our how to get a six pack fast article is that tightening the stomach muscles while running to lose weight can be beneficial in strengthening your stomach muscles. Stretching is mandatory for most runners and is very encouraged by this writer. So, don’t forget to stretch!
Suitable shoes
Shoes are very important to start running. Be careful before buying certain brands of running shoes. Some brands are very well known in the runner’s community for being made with very cheap material and will only hinder your progress. Comfortability is a must.
Routine changes
This is one of the key elements of running to lose weight. Changing the routine keeps the body’s connections away from injuries and keeps you on your toes, both mentally & physically. On occasion, switch things up and consider swimming, play badminton, or even consider basketball.
This way, the body will become more accustomed to other forms of exercise and enable you to build up significant stamina.
Invite friends
It is better to have a partner while running. Those who have equal skills, as well as stamina. This will not only encourage you to run but also help to be a more regular routine in your schedule. A study done in 2017 stated that individuals are more likely to continue exercising if their friends also are interested in it.
Are you running to lose weight? Don’t forget about your diet!
A study by Richard C. Blagrove in 2017 that was posted on Springer, stated that strength training is a key element is becoming a better/faster runner. Your diet should be taken into account here. Protein is very beneficial both before, during, and after a run. So, it helps to keep the muscles strength in order. Many people are skeptical about what to eat before and after the run. Here’s everything you should know about the food you should consume before and after a good run:
What to eat before running
Runners bones and lungs are much stronger than people who aren’t running to lose weight. Do not eat a big meal just before the run because it may cause cramps or muscle contraction problems. It is best to eat some light snacks from one to two hours before the run.
Before running, the best foods to eat are high carbs, low-fat foods, foods with high fiber. Examples of this being a banana, peanut butter, greek yogurt, or an apple with a small glass of vitamin D milk. It is important to note that you should avoid rice, as you will just burn through that without generating any real energy.
What to eat after running
After a run, your body is looking to mend those muscles you just worked. So, something needs to be eaten after running that is both high in protein and kind to your muscle growth. After a run, your body is in special need of protein. Endurance athletes benefit from protein more than regular athletes, considering just how much harder the endurance athlete will work their muscles.
How to start running for weight loss
Don’t worry, different running programs will have even experience runners a little bit confused. There are many training programmes available online. Consider any of these programs or combine a few of them according to your schedule.
If you are new to running, you can start your running for weight loss following the below steps.
Week 1:
- Walk for the first 10 minutes. Run for 1 minute in the next 10 minutes, walk for 1 minute. Walk for the last 10 minutes.
- Walk for the first 10 minutes. Run for 1 minute in the next 15 minutes, walk for 1 minute. Walk for the last 5 minutes.
- Walk for the first 10 minutes. Run for 2 minutes in the next 15 minutes, walk for 1 minute. Walk for the last 5 minutes.
- Walk for the first 5 minutes. Run 2 minutes in the next 20 minutes, walk for 1 minute. Last 4 minutes walk.
Week 2:
- Walk for the first 5 minutes. Run for 3 minutes in the next 20 minutes, walk for 1 minute. Walk for the last 5 minutes.
- Walk for the first 5 minutes. Run for 5 minutes in the next 21 minutes, walk for 2 minutes. Last 4 minutes walk.
- Walk for the first 4 minutes. Run for 5 minutes in the next 24 minutes, walk for 1 minute. Walk in the last 2 minutes.
- Walk for the first 5 minutes. Run in 8 minutes for the next 22 minutes, walk for 3 minutes. Walk to the last 3 minutes.
Week 3:
- 5 minutes for running. 10 minutes of running. Walk for 5 minutes. 5 minutes of running. Walk for 5 minutes.
- Walk 5 minutes. Run for 12 minutes. Walk for 3 minutes. 5 minutes of running. Walk for 5 minutes.
- Walk 10 minutes. Run for 15 minutes. Walk for 5 minutes.
- 6 minutes walk. Run for 18 minutes. Walk for 6 minutes.
Week 4:
- 5 minutes for running. Run for 20 minutes. Walk for 5 minutes.
- Walk 5 minutes. Run for 22 minutes. Walk for 3 minutes.
- 3 minutes. Run 25 minutes. Walk for 2 minutes.
- 30 minutes running.
Frequently Asked Questions about running for weight loss
Will I burn more calories if I run in a fasted state?
Answer: Yes, you can burn more calories if you run while your body is in a state of fasting.
Can I do one or two runs per week to slim down?
Answer: Slow and steady wins the race. If you are on proper diet and run once or twice per week consistently, you can most certainly lose weight.
Does the time of day matter when running to lose weight?
Answer: yes. Exercise works better when body temperature is high. So, we should run when our body temperature is high ( between 4 pm to 7 pm), depending on our circadian rhythm of course.
Conclusion
While the human body is itself very sensitive, running to lose weight can not only help the body fend off against sickness by being able to build up antibodies, but it can keep you mentally healthy, which in turn, makes you strong. I know, very simple concept, right? So to sum up: start slow, eat right, and above all else pace yourself. We all reach the end of the race, it’s just about how we feel when we get there.
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