Running is probably the best exercise in the world.
And it’s no wonder.
All you need is some sneakers and a goodwill.
But, that’s not what makes it the most popular exercise.
The fact that it’s good for your health, fitness, looks, and it helps you lose weight is what makes running the best choice for many of us. (1)
So, let’s see why running for weight loss is such a good thing and how to do it properly in order to lose those extra pounds.
How to run for weight loss
It’s vital to run properly.
Hence, the point is not to put on sneakers and run as many miles as possible for a short time.
It’s important to use the right technique, not to expect too much and to be moderate.
If you haven’t run before and your stamina is not that good, running can be stressful for your muscles.
That’s why it’s recommended to start with a light stroll then gradually increase the pace and the length of your running as you get in shape.
Running for weight loss is effective only when it becomes part of your routine.
You can’t run once a week and then make a 10-day break.
Plan your daily activities and make room for at least 45 minutes running three times a week.
After a while running will become part of your routine.
Then you can start setting challenges such as running faster, longer, or harder (like uphill running).
How much should you run for weight loss?
Running about 4 hours a week is quite enough to lose those extra pounds.
If you want to know the distance you need to run, that would be about 20 miles per week.
That will make you burn approximately 2000-2500 calories weekly. (the average calorie burning rate is 100 calories per mile).
Bear in mind that you can’t run that much right away.
It takes time and the most important thing is to start slowly and to gradually increase the miles you need to run.
If you increase the length straightaway you risk getting injured which is bad for your weight loss plans.
You need to run slowly and for a long while.
Running slowly, unlike running fast puts you in a fat burning stage.
At this stage, your body uses fats as fuel (90%).
You should run shortly, about half an hour during the week, and you should run slowly about 1 hour during the weekend.
Short runs will help you get in shape without getting injured, and long slow runs will improve your endurance and fat burning rate.
As you progress and get fitter, maybe in a few months, you can include fast running as part of your routine.
Fast running will make you faster, you will burn more calories, and you will speed up your metabolism, as well.
However, our advice is to start slowly, avoiding some of the most common mistakes when it comes to running.
Running for weight loss – the most important rules
So, you can burn fat with running!
But, what if you started running a couple of months ago and you still haven’t lost weight?
Let’s take a look at the basic rules for running when it comes to weight loss.
If you haven’t run before and you aren’t in a good shape, the last thing you need is to get discouraged after the first shot.
Don’t expect too much.
As I said, running can be stressful for your muscles and joints.
Start walking slowly first and next time try a faster pace.
Combine jogging and walking and then increase the pace.
If you run fast 600 feet you’ll end up breathless thinking “this isn’ for me!”
Don’t force it
Don’t run every day.
Your muscles and bones need to recover.
For starters, it’s enough to run 3 times a week, every other day.
Running needs to become part of your routine so that it affects your weight loss process.
You need to run 3-5 times a week to get a flat belly.
Change the pace
You are in good shape and running isn’t strenuous?
I have some bad news for you.
When you reach that phase you need to set some new challenges.
- Run faster.
- Run longer.
- Do an interval training- run slowly for a couple of minutes, then run as fast as you can for 30 secs.
- Start uphill running
But, follow the 10% rule.
Don’t start running twice longer or faster all of a sudden.
Increase the length of your running for 10 % weekly.
For instance, if you run 1 mile this week, next week run 1.1 miles.
Add strength exercises
Do you want visible results from running?
Then, add strength and endurance exercises.
Running burns fat layers while strength exercises shape your body.
Do this type of workout 2-3 days a week.
Running for weight loss – additional tips
The only secret to running for successful weight loss is persistence/dedication.
Give your best, if you run once a week that won’t help you.
Also, it won’t be enough to run 20 miles a week and then the following week nothing.
The best thing to do is to run 3-5 times per week.
If you don’t feel motivated, find someone to make you company and support you on the way to your final goal.
Change your habits
Don’t stick to some old monotonous habits that don’t make you feel good anymore.
If you are bored with the same running route, change it.
Try some new one.
Try oval tracks, measure your time or distance.
The change can motivate you and you can have better results.
All in all, change is good.
So, what’s the bottom line?
As you already know, running for weight loss can’t transform you in a short while.
Be patient, watch your diet, and run as planned-you will achieve your goal.
Slow running is more efficient for burning fat layers than fast running, so run slowly.
Get in shape so that you can run longer.
That’s the most effective way to lose weight.