Running and weight loss go well together. Running is one of the best and most effective ways to exercise to burn fat and lose weight. Many current runners originally wanted to lose weight and increase their level of physical fitness.
It is true that running is the best way to lose weight from fat. If you decide to lose weight by running, there are pros and cons of this method.
Of course, as you know, losing weight by running, or any other sport, cannot transform you in a short time. As in life, be patient, watch what you eat and run according to your program – the result is inevitable.
Running lightly is more effective for burning fat than running fast, so run slowly. Gradually get in shape so that you can run at a slow pace for a long time. This is the most effective way to lose weight.
Running and weight loss – strategy
It has been determined that four hours of running a week is quite enough to lose extra pounds in the best way. If we express this figure as the distance you should cover by running at a slow pace, it would be about 32km per week. This effort will provide you with 2000-2500 fewer calories per week.
Of course, you won’t be able to jump into sneakers right away and run this far. In running, the most important thing is to start slowly and increase the length in a planned way. If you suddenly increase the kilometers traveled, you will put your body in danger of injuries, which will negatively affect your plans to lose weight. Long light runs are what you need. Slow running, unlike fast running, puts you in a fat burning zone. In this zone, the body uses fat as 90% of fuel. Each zone is determined by the heart rate and depends on the sex, age and physical fitness of the person.
The strategy is to have shorter workouts during the work week, say half an hour to an hour, and a long light run during the weekend, which will last at least an hour. Shorter runs are there to get in shape without the danger of overtraining and getting injured, and long light running is intended to gain endurance and burn fat.
As you progress over time and when you have already improved your fitness and created a “base”, which will take you several months, you will be able to incorporate faster training into your training. Fast-tempo workouts will make you faster, you will also burn a lot of calories, and you will also speed up your metabolism. But our advice is to start slowly (and on time), avoiding some of the most common mistakes at the beginning of the run.
Running and weight loss only works if you are persistent
If there is a secret to success in losing weight by running, it is persistence / commitment. Be persistent in your training, if you run only once a week, it will mean nothing to you. It will also not be enough for you to run those 32 km this week and nothing next.
It is best to run regularly 3-5 times a week. If you lack motivation, find a partner or join a Running School and find a running company that will motivate and support you on your journey.
Change your habits
Don’t be a slave to habits, change everything that seems monotonous or no longer satisfies you! If you are tired of the trail, change the location. If the track is circular, run in the other direction, sometimes you run on time, sometimes to a given length. Anything you change will empower you to continue even more intensely. In any case, change is welcome.
Calories and running
If your goal is to lose weight healthily and become a runner at the same time, you will need to eat healthily. You will only lose weight if you burn more calories than you eat