How to Lose Weight by Running
Losing weight can be easy if you burn 3,500 more calories per week than you take in you should lose one pound a week.
However, we are all unique and losing weight does not always fit into a simple formula.
Unless you have some physical impairment that prevents you from running, it can be an excellent way to burn calories and lose weight.
Getting Started Running for Weight Loss
Fortunately running is a great way to take off the pounds, but only if you do it right.
If you are new to running, first start out with a run/walk program.
A longer workout at a lower intensity is best in the beginning for weight loss.
Not only does it keep you moving for a longer period of time, it gives your tendons, ligaments and joints time to adjust.
An injury can set you back and delay your progress at becoming healthier and losing weight.
Be Consistent Running for Weight Loss
You did not gain that weight over night, so when your body is ready for run-only workouts, plan on committing at least three months to running at least every other day.
Strength Training and Running for Weight Loss
Work on strength training on your non-run days. Strength training will help build muscle that burns more calories and reduce your risk of injury.
Your workout can be as simple as doing push-ups, squats and lunges – none requiring any equipment, or you can choose to do a routine of exercises on equipment typically found in a home or commercial gym.
Also don’t forget to strengthen your abdominal core by adding in such exercises as crunches, planks and pedestals.
Running to Keep the Weight Off
Once you have lost weight, keeping it off is the next challenge. While you may have been doing 40 to 60 minute runs while trying to lose weight, you may only have to run 20 to 30 minutes to keep from gaining weight back. Once at goal weight, keep monitoring your weight and adjust your running routine (and diet) as necessary.
Running for Weight Loss Requires Healthy Eating
To help lose weight and keep it off, your healthy eating plan should include complex carbohydrates (fruits and vegetables), protein and good fats (unsaturated, olive oil, Omega family) at a ratio of 50%, 30% and 20%, respectively.
Avoid simple carbohydrates like sugar and saturated fats.
Avoid the temptation to run faster and/or farther. While you might be able to accomplish these lofty goals in the short term, you are asking for a debilitating injury if you continue doing it over the long haul. While it might seem logical that you would burn more calories by running longer and farther, it is not worth the risk.
Training smart, eating smart, and listening to your body will keep you healthy and help prevent injuries.