How to Lose Weight by Running
Everyone knows that thanks to playing sports, the human body changes for the best: the extra weight gets burned, the metabolism improves, you can get rid of skin problems and cellulite, and you get fit. Of course, it’s better to have a complete workout for all of your muscle groups which is impossible to achieve just by running. This is why it’s important to combine running with other physical activities.
We at 5-Minute Crafts found out how to run to lose weight safely for our health and why running is effective when it’s combined with other exercises.
How to prepare for training
- Wear comfortable shoes and clothes that don’t limit your movements.
- Find a good place to train: running on roads, in parks, or on soft surfaces will prevent any possible injuries that people get when running on asphalt.
- If you’re just starting, try to land softly on the middle of your foot.
- During training, watch how you feel: if you feel any discomfort, slow down. Running has to be pleasant, it doesn’t need to be torture.
Training should take about one hour, and 1/3 of this time will be spent not running.
Start with a warm-up: Spend 5-10 minutes on exercises that are supposed to warm up the muscles of your entire body and prepare the tendons for work. Then, start by fast-walking and gradually move to slow running, increasing your speed. Don’t stop: during the first 20 minutes, the body draws its energy from glycogen and it is only then that it starts to burn the fat. This is why the biggest part of your training has to be at least 30-40 minutes and then you need to have an ending routine to work all the muscles and calm them down.
To burn more calories, you need to do a lot of work but it’s important to not exhaust yourself. This is why the perfect choice is interval training: you run fast for a certain amount of time, then slow down, then you run fast again. You can measure the intervals in time or in distance.
Give your body time to rest.
After physical activity, the body needs time to rest. This is why 1-2 times a week, you should take breaks between training sessions. This will give your body more energy, your muscles time to rest, and your heart won’t be exhausted. Besides, if you work out all the time, the body will produce more stress hormones, which have a negative influence on the immune system.
Watch how you spend your calories and where you get them from.
These 2 meals have the same number of calories but they are made of different elements and contain a different number of nutrients.
Changing the way you eat is one of the most important steps if you want to lose weight with running. You have to follow several rules:
- Watch what you eat: The body can’t spend fewer calories than it gets.
- You can’t be hungry before or after working out.
- It’s important to stay hydrated.
- You need to transition to high-quality food that gives you the maximum energy and fills your body with useful elements, minerals, and vitamins. Sweet and fried foods need to be removed from your everyday diet.
Work out regularly.
To lose weight and keep in shape, you need to run regularly. To speed up the process and make your body shape attractive, you need strength training. It’s better to do everything in turns: one day you run, the second day you do strength training, and on the third day you rest (walking in the park and letting your body restore its energy).
While running, it’s better to change activities, too: start slow, then do interval training, then try different altitudes. In a couple of weeks, you will see that your stamina has improved.
To lose weight, it’s better to run in the evening.
Running in the morning is a huge stress for the body, namely the heart, especially if you are overweight. To lose weight, it’s better to run in the evening: this improves metabolism and doesn’t let the body turn the calories it got during the day into fat.
Important: Please don’t run on deserted streets with poor lighting and wear reflective clothes if you are near roads with cars.
Before you start training, see your GP.
Unfortunately, many people, especially those who are overweight, have different health problems they don’t even know about. Very often this can be the reason they should not play sports, so it’s better to consult your GP before your first training. Otherwise, it may do more harm than good.