Do you want to lose weight or burn calories without going to a gym? Then you need to know about running for weight loss.
As a very general rule, it is found that running will burn about 100 calories per mile for an average-sized runner.
“Running and weight loss” is a common topic of discussion among those trying to lose weight. Just keep reading this article, and you will find more reasons and better motivation to start running to burn fat and be healthy.
Benefits of Running To Lose Weight
Everyone will agree that running and jogging are the simplest and most traditional forms of exercise for keeping fit and healthy. Running is now an effective way to reach weight loss goals.
Running not only makes us slim but also increases our stamina and strength.
It is so pleasant and relaxing to run or jog in the morning hours along country pathways or in parks.
I love running in the morning, as it is refreshing and relaxing.
Unfortunately, most people who exercise regularly have substituted running along the pathways with treadmills.
A few minutes of running can keep our hearts healthy and prevent common cardiovascular diseases.
This exercise is the best stress buster. People who run and exercise daily are mentally and physically healthier than the rest.
Several studies have proven the good effects of running on weight loss and maintaining weight.
According to a chart from the American Council on Exercise, while running, a 120-pound person burns about 11.4 calories per minute. When you run for 60 minutes, around 684 calories are burned.
Running at high speeds is not a healthy option for weight loss; we shall look into it later in this article.
Another benefit you can expect from running or jogging is the toning of your physical appearance.
Sweating while running helps purify the skin and body. People who run daily for 20 to 40 minutes are more beautiful and healthy.
According to studies and research, physical activities like jogging or running can increase a person’s life expectancy.
The Danish researchers reviewed data from the long-running Copenhagen City Heart Study, which has tracked about 20,000 men and women between the ages of 20 and 93 since 1976.
The study found that regular jogging or running added an average of 6.2 years to a man’s life expectancy and 5.6 years to a woman’s.
Running is a moderate-intensity exercise that prevents coronary diseases and diabetes.
People who jog for a few minutes daily have a much lower risk of developing heart disease.
Undoubtedly, running helps you lose weight by causing caloric imbalance.
How to Get the Best Results From Running For Weight Loss
If you do not see results with your running exercises, your running schedule may not efficiently burn fat.
Doing a 45-minute run once a week or a 20-minute run a couple of times a week will make a slight difference in your fat loss results.
The fastest weight loss is possible only when exercise is combined with a low-calorie diet. It means you must cut your daily calorie intake by at least 500.
Running is very effective for weight loss when combined with 20 minutes of high-intensity calorie-burning workouts 4 to 5 times a week.
How much weight can you lose by running three miles a day, 4 days a week? At this pace, you can burn 1,800 calories, which means half a pound of fat per week.
You sweat a lot after the run and are convinced you have lost at least 500 calories by running. It may not be true at all.
You may only burn a few calories if you run short distances at slow speeds.
Usually, a person running for 45 minutes at 10 minutes per mile is expected to burn about 500 calories.
The best way to track your calorie-burning rate is by using a heart rate monitor. Many ‘running apps’ for smartphones or FitBit, like wearable devices, help you monitor your heartbeat rates.
In a few weeks, the rate of calories burned will also go down if you run the same distance at the same speed every time.
When an exercise is done regularly, the body’s muscles get used to the demands of exertion, and soon it will hit a weight-loss plateau.
The best weight loss results from running are possible when it is done at speed intervals and combined with other workouts.
Changes in speed and doing different sets of workouts in combination with running. This will compel the muscles to consume more calories to meet the energy demands.
Make sure to make running your choice of exercise.
If you want to lose as much fat as possible, do strength training and cardio to burn more calories and speed up your metabolism.
Running may not reduce your body weight to a great extent. But it is more effective for burning fat and toning your body.
Since the fat tissues are comparatively lighter, a few pounds of fat appear to be a large body mass. Losing a few pounds of fat will reduce the size of your belly and waistline but will not significantly reduce your body weight.
More Ideas for Better Results from Running
Here are some essential tips for maximizing the fat loss results from running exercises.
Always try to have healthy diets with low calories. Let your meals be mainly composed of quality proteins (lean meat) and green vegetables.
After running, ensure you eat something other than high-calorie food. It is a natural tendency of the body to urge you to eat more calories, especially when you have burned out a lot of calories while exercising.
Keep a record of the foods you eat. If you are not experiencing weight loss results after a few weeks of running, it is evident that your diet habits need to be changed.
Keep a running schedule in combination with a variety of other high-intensity workouts. Only steady and persevering efforts with running and workouts can give you the best weight loss results. You can also cycle, do aerobic exercises, or walk for 15 minutes before or after running.
Weight loss results from running are at their maximum when you integrate speed intervals into your running.
A scheduled and healthy running routine will help you avoid unwanted running injuries. Use a comfortable pair of running shoes.
Regular running is essential to losing weight, as it ensures that extra body fat is burned off regularly. Rare and occasional running habits also hurt the muscles and joints, as your body is not accustomed to an irregular exercise schedule.
It is found that speed intervals in running burn more fat than running at a consistent speed. The best method is to start running slowly for a few minutes and then increase the pace for the next couple of minutes. You can keep altering the speed after every 4 to 5 minutes.
Your running must be combined with a healthy diet for the best weight-loss results. Running on an empty stomach will increase the urge to eat high-calorie food after the exercise; this will prevent the good fat loss results from your workout.
Tips For Running To Help You Lose Weight
Running is a great way to lose weight and burn more calories, so there’s no doubt about that.
By running 1 kilometer, a person burns about 100 calories.
However, you will not get the fast weight loss results you want from this exercise, and it can even cause health issues if it is not done wisely. Here are some tips for healthy running and jogging for a healthy and robust body.
Do Not Run Excess Kilometers
There is a common misconception that running more kilometers will burn more fat and help with faster weight loss.
Especially if you are a beginner at running, you should not run more than 20 minutes daily for a week or two. Increase the running distances gradually by 2 or 3 minutes per day. At once, running long distances will drain your energy, and you may face health issues and excessive tiredness. For best results, run 5 days per week.
Do Not Run Too Fast
When running for weight loss, there are better ways to do it than high-speed running. It is better to keep the speed at an average rate of 1 kilometer per 10 minutes.
High-speed running will make you exhausted, and you will not be able to run for more than 10 minutes at a stretch.
Sweating Has No Relation To Fat Loss
Some people have the wrong notion that sweating profusely with intense exercises and doing exercises in humid conditions will help in fat loss. It is not valid.
Sweating helps in purifying the skin tissues, but excess sweating causes dehydration. It is important to have short sips of water at regular intervals if you are sweating profusely.
Do Not Use Energy Drinks And Soft Drinks.
Many people have the habit of drinking energy drinks, soda, or soft drinks while running. These drinks are rich in sugar and add more calories to the body than you burn during exercise.
This becomes a counterproductive action in your weight-loss efforts.
It is always good and healthy to drink ordinary water.
Warm-up Before Running
Wait to start running at high speeds. It hurts the muscles and joints.
Before running, always walk around and do easy exercises to warm your body.
Combine it with calorie-deficit diets recommended by your dietitian. Also, have a few minutes of intense workouts like weight training for maximum weight loss from running.
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