Whether you are a runner who wants to decrease a few kilograms or a non-runner who wants to run to lose some weight, running to lose weight really looks very difficult. The main contribution of this puzzle is the expansion of energy, and we need to eat energetic foods- but how much we eat matters the result of weight gain, loss, or maintenance.
There is a fine line between weight loss and performance loss. Thinking of weight loss like dealing with an ultramarathon. This is not a 100 meters sprint. Expect results, but don’t expect them to be dramatic, slow, and steady result expectations are preferable. Keeping this in mind, there are some ways to get into the journey of weight loss.
The connection between Exercise and weight loss run
In the real world, most people who lose weight in a significant amount are the people who do exercise regularly. The National Weight Control Registry-NWCR conducted research on a population in which all members were of age 18 or above have lost at least 30 pounds each and keep them off for at least one year. Ninety percent of peoples among these reports were exercising regularly, and an average of 2,600 calories was burned by them in a week in workouts.
A variety of exercises are available that can be very effective for weight loss, but among them, running is the most effective one. In a study in 2012, Paul Williams of Lawrence Berkeley National Laboratory found that runners were leaner and lighter than peoples who perform an equal amount of other types of exercise. The main reason behind this fact is that people usually burn more calories in a minute when they run than when they swim, bike, or do something else.
Billions of men and women in the last few decades have burned extra fat and kept them away with the help of this simple exercise. Even though, success is not guaranteed because to lose weight by running it is essential to have a sensible diet complement.
Studies by NWCR members and others have shown that exercisers are far less likely to have weight cycling. So you should change your diet and exercise unless you are only interested in temporary weight loss. There is another advantage of changing your diet along with your exercise routine when you have a target to lose some weight. When some people lose some of their weight by controlling their calorie intake without exercise, they gradually lose their muscle too along with body fat. But when they maintain their diet with proper exercise, they preserve their muscle and lose more fat at the same time.
Before understanding the most effective way to run for weight loss, you must help yourself to avoid common mistakes indulge in your exercise and get you the best result you desired for.
Decide your target weight
Make a plan for your target-and never lose sight of your goal. Knowing your target is necessary so that you know what you are working for. To keep you honest, motivated, and active in your journey it is essential to do some basic body measurements like targeted fat, body weight. Using tape for measuring your fat is really very cheap, effective, and accurate – especially one that measures body fat and for measuring your weight a simple weighing matching can help you a lot.
The beginning is important
If you are beginning the journey of weight loss it is important for you to ease into your new target. Gradually increase the challenge level of your workouts to reduce the risk of injury and achieve the best results. As we have discussed above that running is a high-impact activity, it causes more injuries than other exercises. Especially, the risk of injuries is high in heavyweight men and women who specifically run for weight loss.
Experts recommend that overweight individuals use these three golden rules to initiate and progress their running programs.
Steps to lose weight easily
Rule #1 – START BY WALKING
Walking on the initial days is essential for obese people to adapt the schedule of running
As reported by experts walking produces less stress on the bones, muscles, and joints than running, the amount of stress provided by walking is enough to provoke changes that make your body parts more reliable and flexible. Such things make it the best ever tool to prepare your body to handle more stress provided byrunning.
Your primary workout session should include only a walk or a mixture of a walk and run, depending on how fast your body is adapting the running schedule. As time passes, keep a balance between walking and running until your body is completely ready for only running. later in this post, we have included some best schedule for your weight loss journey suggested by professionals. so, we insist you follow that schedule accordingly to get best results.
Rule #2 – RUN REGULARLY ON ALTERNATIVE DAYS
Running every other day is best practice for any weight loss beginner
When you run, you will feel soreness on your calf and thigh, caused by stress produced while running on your Bones, muscles, and joints. They require time to recover to adept the stress of running. You have to give at least one day to these muscles to recover its strengths. So you must limit your running to alternative days at least for first few weeks. So, if you want to do more exercise, do exercise that doesn’t impact your legs, such as cycling, walking between your running days.
Rule #3 – INCREASE YOUR RUNNING DISTANCE SLOWLY
Slowly increasing your running distance will improve stress handling ability of Your tissues
You can’t lose 10 kg in a week by running 10 kilometers a day instead of 1 kilometer – more than that, you will get injured and hospitalized. So, experts suggest increasing your workout duration/distance slowly. You can make it possible by adding some more distance on alternative days or by making your run a little bit harder. If you are making any changes in your running then do it only once at a time. If you are unable to increase the running distance then walk 10% distance you run, before and after your run and try to avoid increasing your walking distance by more than 10%.
4-WEEK SCHEDULE FOR A WEIGHT LOSS BEGINNER
This schedule is RECOMMENDED by experts for effective and easy weight loss for any beginner
4 Week schedule for a weight loss beginner
Here is the recommended 4-week schedule to easily get into the running program.
| WEEK #1 |
| MON | TUE | WED | THU | FRI | SAT | SUN |
| Walk 20min | Rest or non impact exercise 20 min | Walk 25min | Rest or Non-impact exercise 20 min | Walk+Run (Walk 4m + Run 1m)x4 20 min | Rest or Non-impact exercise 20 min | Rest |
| WEEK #2 |
| MON | TUE | WED | THU | FRI | SAT | SUN |
| Walk+Run (Walk 4m+Run 1m) x5 25min | Rest or Non-impact exercise 25min | Walk+Run (Walk 3m+Run 1m) x6 24min | Rest or Non-impact exercise 20min | Walk+Run (Walk 3m+Run 1m) x7 28min | Rest or Non-impact exercise 25min | Rest |
| WEEK #3 |
| MON | TUE | WED | THU | FRI | SAT | SUN |
| Walk+Run (Walk 2m+Run 2m) x7 28min | Non-impact exercise 30min | Walk+Run (Walk 1m+Run 2m) x9 27min | Non-impact exercise 25min | Walk+Run (Walk 3m+Run 1m) x7 28min | Non-impact exercise 30min | Rest |
| WEEK 4 |
| MON | TUE | WED | THU | FRI | SAT | SUN |
| Walk+Run (Walk 1m+Run 4m) x6 30min | Non-impact exercise 30min | Walk+Run Walk 5m Run 20m Walk 5m 30min | Non-impact exercise 30min | Run 28min | Non-impact exercise 30min | Rest |
Along with the above schedule, synchronizing your calorie intake is the most important while losing weight, it helps to maintain a daily calorie deficit. In other words, you need to burn more calories than you eat each day. There are two ways to do this: eat less and walk more.
To know more on what to eat while you run follow this post