Effective Running tips you can implement for weight loss
Running is one of the most effective weight loss exercising methods in order to shed unwanted pounds. Running can lead to successful weight loss if you understand the secret behind it.
You must not be a front-of-the-pack runner or a speedy runner before you can achieve weight loss by running.
Have you ever realised that running burn more calories than weight lifting? Alright, note it now, running is an ultimate weight loss exercise that continues to burn calories even after you have stopped running.
You can experience that and attest to it by following these tips that have been provided in this write-up.
- Choose the best running program
To start with, you have to choose the best running style for weight loss. Interval training is absolutely the most successful running program for weight loss.
The phases of high intensity involved in this kind of run boost the stimulus in your muscles. As a result offers a much greater effect in the same amount of time as a moderate base run.
Running up a hill at different intervals is a very good example of interval running for weight loss. By including interval running to your weight loss running plan, you will be able to cut some calories.
If your pace is normally 5 miles in an hour, you should try to increase your ante for a few segments. This may sound so challenging but you have to always remember that you are running to win a race.
- Build a running routine
You can burn some calories by running for just 30 minutes per day. However, to implement a running regime for weight loss and make it effective you have to build a routine which you will use in running.
Create a running routine that will help take you from walking to running. Always remember that you really need to walk before you can be able to run.
You can start your running schedule with a 20 minutes walk on day one. On day two then increased it to 25 minutes, on day 3 and so on.
- Warm up before running
By completing an active warm up exercise before you start running, your body will be able to increase the temperature in your muscles.
A dynamic mobilisation warm up improves movement of the joints. Also activate the muscles thereby reducing your chances of sustaining injury and allowing run with better form.
However, missing out warming up before running is a sure-fire ticket to injury-town. If you want to engage on interval running for weight loss, it is essential that you do a warm up. Possibly for 10 to 15 minutes interval to avoid associated injuries.
- Start Slow
Starting your running exercise slow is a very important tip and the first thing to note as you gets into running for weight loss.
When you slow down your easy runs, your injury risk will be reduced. Again it will enable you to improve your overall mileage as you progress with your running training.
Once a week running should be very nice to get into beginners’ running weight loss exercise.
You can increase the frequency of your running method once you get into the swing of things. Also you can increase your intervals as time goes on. Slow and steady pace is the key, if you are targeting fat burning.
- Improve your miles gradually
Duration is very essential while running. Runners who are new to the exercise are advised to begin with 2 to 4 runs per week. Which can be about 20 to 30 minutes or approximately 2 to 4 miles per run.
You are ought to start with a short walk and upgrade to a longer run after some minutes. Most importantly if you are new to running or you haven’t done it for a while.
If you are new to running, you will notice that your body won’t be ready to jump into fast running at the initial stage.
Moreover if you start with a short walk at the initial stage and improve to a long work after a few seconds. You will be able to work to longer runs and then improve your mileage.
Do not pile too many miles as quick as you increase your running time. Consequently your target should be to increase your running distance by 10% each week to develop long distance endurance.
By so doing, you will be able to increase your running distance overtime without exhausting your strength.
- Do not overdo it
Overdoing it will not give any favourable result instead end up burned out or injured. Doing your running workout to the extreme does not imply that you are stronger; therefore you need to give yourself short break while running.
If you fail to give yourself a break, you are unlikely to perform at least five days a week fast run successfully.
Trying a running routine of five days a week without giving yourself break is a sure way to end up your program with injury and burn out.
- Observe healthy eating for running
Running more does not imply that you should eat more, even when you have increased your pace and mileage, note it.
You are not required to eat or take any food along with you while going for a run. Run before mealtime to avoid consuming extra calories that you burn out, if you always feel very hungry after running.
People do think or feel that they can eat more when they start running because that have burn some calories.
However, if your goal for running is weight loss you should be targeting putting extra calories towards building a deficit where the body pulls from the calorie reserves. Running more should not mean eating more to you.
- Increase the number of times you run per week
Initially when you started running, you might have the ability to be running for just a couple of time in a week. Nevertheless, as you increase your pace and mileage try increase the number of times you run in each week.
Also increase your internals as you improve on the number of times you run per week. Work towards taking up to 15 intervals, which should be equivalent to a 15 minute running for weight loss session.
- Combine with other exercises
It takes patience to build endurance while running which may seem difficult most of the time. However, it will be easy to build endurance when you add other physical exercises to running.
Although running is the key exercise that helps to increase endurance, it can reduce impacts on the joints and be more successful when combined with other cross exercise trainings such cycling.
Strength training is a nice option that can also help beginner runners to achieve success in weight loss run.
Doing a strength training exercise before taking a run increases your strength. When the two are combined, running melts excess body fat away while strength training burns additional calories.
- Fuel your long runs
Your body relies on glycogen, as the primary fuel during the initial stage of your long run to sustain you for that length of a run.
However, you should bring some nutrition along with you if you are planning a longer run. Remember that you are required not to eat anything except waterduring a short run of less than 60 minutes.
Performing longer runs, especially under hot or humid climatic condition offers benefit from added electrolytes. It offers also a bit of carbohydrate to keep up with your performance. Fuel your long run with water, sports drink or energy chew to keep you moving.
Final Word
Running is one of the most straightforward ways to get achieve a successful weight loss result.
In a general term, running a long distance at a moderate pace offers aerobic fitness and improves health. Following all the effective tips provided above can help you burn calories and get your desired weight.
