I’m pretty sure you’ve tried losing weight before, opting for a popular exercising like running to burn the calories and fat you need to shed the pounds! However, to say that you’ll begin running is easier said than done. There are actually more things you have to look into when running, from the type of shoes you choose down to your routine!
But how can you begin running to lose weight? It’s time to run smarter and learn more about this exercise! Not to worry, as I did the research to help you out. So read on to learn about running for weight loss: the essential guide for beginners!
- 1 The Benefits of Running for Weight Loss
- 2 Running for Weight Loss: The Essential Guide for Beginners
- 2.1 1. Selecting the Right Attire
- 2.2 2. Start Slowly and Don’t Overdo It
- 2.3 3. Stick to A Training Schedule
- 2.4 4. Eat for Performance and Weight
- 2.5 5. Don’t Just Focus on Running!
- 2.6 6. Turning Up The Intensity
- 2.7 7. Keep the Variety and Run Outdoors!
- 2.8 8. Get Support and Stay Motivated
- 2.9 9. Know What Your Goals Are
- 3 Wrapping It Up
The Benefits of Running for Weight Loss
Before I start blubbering about tips and where to begin, let’s first look at the benefits of running to lose weight!
You’ve probably heard of new fitness tips saying to focus on the weights and reduce the runs. While weightlifting is amazing to build muscles and burn fat, adding a fun cardiovascular activity like running enables you to reap more health benefits while shedding fat.
Wondering what running can offer? Here are just some of the essential advantages running can do for you, both in overall health and weight loss:
Burns More Calories Than Most Exercises (Even After!)
Did you know that running is such a huge calorie burner? through high-intensity running, it will be able to burn more calories than other exercises like walking and basketball. It can burn as many calories as a vigorous session of martial arts or swimming.
Another huge plus is that it also continues to burn calories even after your exercise. It has an afterburn effect which continues to burn calories up to two days after your run.
Suppresses Your Appetite
Just like many types of exercises, following a high-intensity running routine will be able to suppress your appetite, as it reduces the levels of hunger hormones and produces more satiety hormones. Studies have shown that those who run or strength train have reduced hunger hormones, which helps lessen their intake and encourage weight loss.
Targets Harmful Fat
Studies show that aerobic exercises like running will be able to reduce your belly fat without having to change your diet! This happens if you begin medium to high-intensity training, though. As a result, it decreases your risk of diabetes type II and other diseases. All the while slimming down your waistline!
More Health Benefits
Besides weight loss, running is able to prevent and alleviate symptoms from different sicknesses, such as heart disease, high blood sugar, and even cataracts! Running regularly can also help strengthen your bones, particularly your knees. With more responsive muscles and stronger tissue, you’ll experience less body pain!
Running for Weight Loss: The Essential Guide for Beginners
Now that we know all about what running can do for your fitness journey, where can you start? Here are the nine helpful tips you can start following:
1. Selecting the Right Attire
Before you even begin running, it’s important to look the part as well! This isn’t just to appear like you belong when running around the track, but it will also help you keep supported and comfortable while running. After all, who can complete a run wearing jeans and slippers?
I recommend that you wear sweat-wicking clothes and avoid using cotton-based tops and shorts. Dress according to the weather and select the right shoes based on your size and specific needs. Start off with running shoes made for the track or treadmill, providing enough support and breathability for an easier time while running.
Girls, get a high-impact sports bra to avoid the discomfort and bounce while running in high-intensities!
2. Start Slowly and Don’t Overdo It
Once you have your gear ready and you’re about to run, don’t go full sprint immediately! If it’s your first day to begin exercising, then go slow. I recommend that you start off with a mix of brisk walking and jogging. Walk slowly for five minutes as a warmup and amp up the speed for another few minutes, repeating that two to three times until you’re ready to begin jogging.
It’s best to start off slowly and to avoid going over your limits during the first few weeks, as it increases the risk of injury and even discourages you from running!
3. Stick to A Training Schedule
While you should start off slowly, you shouldn’t just go back and forth with whatever random routine you think up on the day! It’s crucial to follow a training schedule according to your capacities and goals, sticking to it rain or shine. Fortunately, there are many types of training schedules you can find online for beginners, or to follow apps to track your progress and suggest fat-burning runs for the day.
Run every other day and stick to a routine you feel comfortable with first, increasing the intensity as your stamina improves. I’ll get into amping up the intensity in the next section.
4. Eat for Performance and Weight
When you’re losing weight, avoid using your runs as an excuse to eat too much. Instead, learn to eat right for fuel while still keeping the caloric intake healthy enough for your daily activities and weight loss.
I recommend that you know how much you need to eat and use a calorie calculator to see what’s recommended based on individual factors.
After that, start counting calories and eating the right foods, focusing more on quick-digesting carbs before working out and protein right after a run. Plan your meals ahead to avoid mindless eating or taking unconscious bites.
5. Don’t Just Focus on Running!
Running is beneficial, but it’s best to pair it with a strength training program, which has you focus on your upper body and muscle-building as well. Because you’ll be losing weight, it would have you burn both fat and muscle. To avoid losing too much muscle, you can retain it with weight training twice a week.
Not only can weight training keep your muscles intact, but it will be able to increase your metabolism and have you burn more calories for weight loss!
6. Turning Up The Intensity
Once you’re comfortable with your routine, it’s now time to turn up the intensity of it and get ready for a good fat burn!
Stick to your regular routine but turn up the pace, increasing your speed or opting to run uphill. This will surely build strength around your lower body, which has you burn more. If you run indoors, hit the stairs or increase your treadmill’s incline.
You can also increase the intensity by adding a part in your workout where you run at max speed for half a minute, then go back to your usual pace for a minute or two (then repeat!).
7. Keep the Variety and Run Outdoors!
While running on a treadmill keeps you stationary, it’s no fun after doing it for weeks in a row. Try to change it up a bit to avoid the boredom and run outside. The different change of scenery and paths will get you going and actually distract you from the tiredness you might feel while running. Keep the run challenging and with something new to keep you pumped up.
8. Get Support and Stay Motivated
Sometimes you get too discouraged to run, which is why it’s best to stay accountable with a buddy or support system! Tell your family and friends your goals and have them cheer you on while reminding you why you keep going. You can even ask if they want to join you on your fitness journey, which can hype you up even more!
Find support from your family and friends or from fitness websites for accountability.
9. Know What Your Goals Are
Last but not least, keep your mind set on your goals. Find out what weight is healthy for you and stick to a meal plan that’s not only optimized for weight loss, but for your health as well. Keep in mind the goal weight you want to reach and stick to it, which helps you know why you run and encourage you to keep moving forward. You can add more goals that can help improve your runs as well!
Want to learn more? Here’s a helpful video that shows you more tips on how to lose weight through running:
Wrapping It Up
When it comes to weight loss, there are a ton of things to consider and look into. It isn’t just about restricting what you eat, it’s also about the kinds of exercises you do and how you execute them! With running, you’ll be able to reap a ton of benefits while shedding the pounds, as long as you do it correctly.
Hopefully, this article on running for weight loss: the essential guide for beginners gave you an idea on how to begin your fitness journey. So don’t wait any longer and execute any of these tips today!
If you have any questions or want to share your tips and experiences on running for weight loss, then comment below. Your thoughts are much appreciated!