Among a plethora of exercise formats, running is one of the best options for beginners. It’s because running helps the body to get used to with strenuous activities. Thus, you can opt for intense workouts later, under the expert’s supervision. So, It’s time to plan your workout and customize your diet.
Not convinced yet?
How long would you allow excess body weight to rule your appearance and health? Do you dream to get back to your actual shape while improving your health? Then, you must devote yourself to an effective weight loss regime.
Before diving into the 14 effective running tips for weight loss, let’s discuss some FAQs.
Does Running Help Lose Weight?
Running helps to preserve a calorie deficiency by increasing the calorie count whatever the runner burn. 30-minute jogging per day will help you to get rid of a minimum of 300 calories.
How Does Running Make You Lose Weight?
Running is a brilliant form of exercise when it comes to weight loss. This aerobic activity burns significant calories and helps you to keep on burning calories in the post-workout session. It can also alleviate appetite and address the unwanted belly fat issue.
Is Running A Good Way To Lose Weight?
Running can be an effective weight loss strategy for you. But, you must increase the intensity, speed, distance, and frequency with the passage of time.
14 Important Running Tips For Weight Loss.
Now, it’s time to take a look at 14 effective running tips for weight loss:
#1. Run In Different Ways To Lose Weight.
If you are serious about shedding your body’s extra pounds, you must allocate different workouts on different days. Ask your trainer to suggest some suitable running exercises, as per your physique.
For instance, you can opt for some basic running exercises some days and faster tempo runs on some other days. Thus, you can get rid of excess fat from your body.
Apart from the exercise regime, you should also take care of your diet. Some specific diet plans, such as ketogenic diet for weight loss can tremendously help you in getting back to the normal body weight.
#2. Too Much Running To Lose Weight Is Bad.
A balanced exercise regime will help you to improve your health. So, overdoing intense workouts will do more harm than good. Do you think running faster is more effective for weight loss? It is a myth.
You must allocate some time to rest your body. Otherwise, you can experience injuries and burn out. For instance, a five-day strenuous workout with minimum breaks will be very much harmful to you.
You already know that a proper diet plan is necessary to lose weight. But, do you know you can start your day by fuelling your weight loss regime?
By opting for breakfast smoothies for weight loss, Choose your favorite smoothie drink and give your body a quick boost of energy while addressing the overweight issue.
#3. Running More Doesn’t Mean More Requirement Of Foods.
Don’t think that you can start eating more, as you have started running. If you want to burn excess fat, you must allow the extra calories- you got from running- to recover the deficiency.
Your body will start extracting calories from fat deposits and naturally, you will start losing weight. If you get hungry in the post-running session, plan the routine just before your mealtime. And thus, you can stay safe from having extra calories.
#4. Emphasize On Your Carbohydrate Intake In Running And Weight Loss Context.
Many runners are too much conscious about the calorie deficiency that they end up overeating. So, it’s really important to keep track of calories during running.
Moreover, if it’s about a weight loss regime, the calorie intake must be limited to specific numbers.
Ask your dietician about the correct portion of meals during breakfast, lunch, and dinner. Over-consumption will ruin all your efforts and you will end up putting on more weight.
You should also incorporate yoga in your daily life to get a balanced weight. But, don’t go for an arbitrary yoga pose, as per your wish. Rather you should search for effective yoga poses for weight loss Easily.
#5. Be Informed About The Afterburn Effect During Running For Beginners Weight Loss.
You need to be aware of the afterburn effects. It is nothing but the investment of energy in the post-exercise session. So, if you make correct strategies, you can expect to burn more calories in the post-exercise session.
If losing the excess fat from the body is your goal, then your body must burn more calories than it consumes (daily). However, the efficacy of the entire regime depends upon the amount of exercise and diet plan.
So, focusing on one of these factors will make your journey difficult in losing weight and getting back to the shape. Workout and diet must go hand in hand.
Actually, weight loss is a comprehensive topic. And relying on one strategy won’t help you. If you are a woman, you can take the help of weight loss supplements for women, as per your doctor’s recommendation.
#6. Go For Healthy Fat To Fuel Your Weight Loss From Running.
Don’t consider all kinds of fat to be the villain for the body. Rather, your body needs dietary fat when it comes to shedding excess pounds. You should know about coconut oil for weight loss diet tips to add healthy saturated fat to your diet.
These fat have fat-burning capability while providing your brain and body with instant energy. Moreover, these healthy fat increase good HDL cholesterol, resulting in the alleviated risk of heart ailments.
Again, I would say you must keep a balance while consuming healthy fat. Overdoing it won’t do any good for your weight loss journey. If you prepare your meal with natural fat, you won’t over-do calorie intake. The maximum recommended extra fat limit is 30 grams.
#7. Emphasize On Fuelling During Running For Weight Loss.
Are you going to start a short run? Then, you can rely on water only throughout the process.
However, when it’s about longer runs in humid or hot weather, you should add electrolytes and a bit of carbohydrate to continue your workout routine.
You can prefer to take a sports drink to maintain your spirit. If it’s about running for over 90 minutes, you don’t need to take a sip of a whole bottle of sports drink.
A number of natural ingredients also help you to speed up your weight loss journey. You will be amazed to know about the benefits of green tea for weight loss.
#8. A Regular Running For Weight Loss Is Essential.
Consistency is very important when it’s about losing stubborn fat from the body. As a beginner, you should run three times per week. Then, keep on increasing the count to four or five times per week.
Naturally, you will get results, as per your dedication and consistent efforts. However, sufficient breaks are also needed to let your body recover from the strains. Otherwise, you can become a sufferer of severe injuries.
#9. Take Help of Strength Training.
You can’t reach your goals by relying on running alone. The percentage of muscle determines the basal metabolic rate in your body.
So, it’s a must to incorporate one strength training workout along with proper running training every week. You can either strength train by making use of your body weight or depending on free weights. Talk to your trainer to choose a suitable option for you.
You must fuel your body with enough vitamins and minerals while you are on a weight loss regime. You should know the contributions of apple cider vinegar for weight loss.
Unfiltered ACV in the pre-workout session replenishes vitamins and mineral requirements of the body. Thus, you can prepare yourself for a strenuous workout.
#10. Balance Your Training.
You can expect to get good results with short, simple runs when it’s about the starting phase. Your body will gradually be accustomed to this training session. As a result, you will start losing excess fat deposits from your body.
However, with the passage of time, you will experience lesser fat burning gains than earlier.
Do you want to make it happen?
Add different types of running to your workout schedule as much as possible. Never let your body to get adapted with a specific running form.
It’s important to keep on switching to different forms to extract most of the benefits. Thus, you can expect to improve your performance and metabolism.
You already know that detoxification is important to fuel the weight loss journey. So, you can also opt for best detox cleanse for weight loss along with detox smoothies.
#11. Improve Your Intensities.
It’s true that you should enhance your running capabilities with the passage of time. However, you must be cautious about high-intensity workouts due to their afterburn effects. These types of workouts put a lot of strain on your body. Therefore, you should limit it only once per week.
Remember, strenuous workouts demand lots of energy. However, it’s also worth noting that long slow runs burn more fat during the metabolic process than the high-intensity workout.
How about the combination of running and walking?
You might know about the benefits of walking for weight loss. So, if you are interested, you can ask your trainer about the best walking postures. Moreover, run-walk is a brilliant strategy to lose weight for beginners.
#12. Sufficient Breaks Are Important.
You can’t expect your body to get used to all new workouts on the very first day. Moreover, it’s also important to give enough rest to your body.
Allocate one day per week to enable your body to get recovered from the strains. You must have enough sound sleep to maintain decent metabolism.
#13. The Beginning Should Be Perfect.
So, you are going to start your running session, right? But, before opting for your favorite running styles, you should know which ones are suitable for you.
A number of training plans are there to choose from. Either you can opt for one or combine some of them, under expert intervention. Your requirements and schedule would be considered in this context.
You can consider running for weight loss effective tips to know more about this effective workout.
#14. Recovery Is Essential.
You must devote enough time to relax and recover your body. Thus, you can help the body to get back to its normal condition.
However, your body needs enough energy to get prepared for the next workout session. And it’s the reason for which your body keeps on burning calories in the post-workout session.
You already know about the “afterburn” effect and it’s in the highest level in the post intense intense strength training or interval training period.
Whatever workout you want to go for, it’s essential to opt for only the best home exercise equipment for weight loss.
The Bottom Line
Now, you are aware of the contributions and efficacy of running for weight loss. I have already stressed on a healthy, nutritious diet in earlier segments.
You need to opt for a small portion of meals, rich in calories and fat. Take more vegetables, fruits, and whole grains to compensate your invested energy.
However, you should not keep on depending on sports drinks, soda, coffee drinks, and fruit juices to replenish your water need. Drinking plain water is more than enough to stay away from dehydration.