Have you ever thought of how to lose weight by running?
If you have thought about it but not done anything about it why not?
Is it because you think you are too unfit? Or that running is too hard
Now I’m here to say that no matter your fitness level or how easy or hard you think running is anyone can do it if they put their minds to it.
Over the next few paragraphs I’m going to tell you how to get started if you are a beginner and that you don’t need to run to begin with it all starts by putting one foot in front of the other.
Just like any other weight loss journey,
Lets explore how to lose weight with running…
Build A Good Base Of Running
Depending on your fitness level you might have to take it slow if you want to lose weight by running.
Now it can be done but you need to do it the right way to maximum your results and avoid injury.
If you go at it to hard and injury yourself you could set yourself back for a few weeks or give up on running completely.
If you are new to running then I would suggest you walk first. So that you can build up the strength in your legs.
If you can walk at a fast pace 3 tot 4 MPH without stopping then you can do a start stop approach. This is where you jog for a minute then walk for two minutes.
This again will build the strength in your legs. You will need to alter your timing and speed so that you can find your sweet spot.
This is where you can complete a 30 to 45 minute workout without stopping. It also needs to push your exercise comfort zone with out overworking yourself.
Remember you want to build strength and endurance over time. A muscle doesn’t get build all at once but an injury can happen in a second.
If you a serious about running for weight loss then you need to take control of your eating habits.
IF you are going to have the energy to run then you need to fuel your body the right way.
Filling up and snacks and junk food isn’t going to give you if energy to run you need to have a balance diet full of fresh fruit and veg.
You might think that you will burn off that extra chocolate bar when you go for a run but that will be the only thing you are burning.
A standard size chocolate bar has 229 calories in it and will take you 22 minutes to run off.
If you are running at 5MPH.
So if you only do a 30 minute run two thirds of your run will be burning off that chocolate bar.
Now I’m not saying don’t have a little indulgence. What I am saying is keep in mind your goals for running.
If it is to allow you to eat that chocolate bar then that is fine.
But if you are running to lose weight then hold off on the chocolate until you reach your goal.
It will be worth it in the end.
Mix It Up With Your Runs
Now when you are run constantly for 30 to 45 minutes you will want to mix it up a little bit.
This is so that your runs don’t become boring and fell like a chore.
Also mixing up you run will allow you to work on different areas of running.
Now the areas I am going to go over are your short and long runs. Your interval running and hill sprints.
Now these are your 20 to 30 minute runs that you squeeze in because you don’t have enough time or you are doing a lot of training and a 20 minute run could be a recovery day for you.
Now which every the case a short run will help keep your enthusiasm going when you may feel like giving up. After all its only 20 minutes and you will feel better, amp up and energized afterwards.
A longer run is design to build endurance and let you push your boundaries of pace per a mile. A long run could be anywhere from 45 minutes to 1 and a half hours. Its down to you to define you length base on your fitness level.
Interval running is a short intense sprint followed by the same or longer recovery time.
You start your jog like normal this is consider the warmed up phase then
You go for an all out sprint max effort for 1 to2 minutes.
Then you go in for recovery phase which is at a slower jog or a walk for 2 to 3 minute maybe 4 minutes.
You do this 3 or 4 time throughout your jog.
This type of training benefits you by helping to improve your form, build your endurance and burns fat more effectively.
Hill sprints are exactly what they sound you find a hill that quite of traffic and that steep enough to give you a challenge. Then you sprint up it.
When you start hill sprinting you don’t want to go max effort as you need to allow your body to get used to the strain.
But after a few session of hill sprint you can start to increase your effort slowly to the point where you can run up them hard and do 10 sets of hill sprints.
Hill sprinting is a corner stone of running as it is a specific strength workout for runners that increases power, speed and helps with injury prevention.
Over To You!
Now its up to you to take control of your life and your weight.
No one else is going to do it for you!
There are 2 keys to get things done in life. First one is to start the second is to keep it up with consistency.
Now set you goals and go for it. They don’t have to be big like losing 30lbs or run a 5k.
Your goals should be something you can achieve. Like going for a 30minute walk each day this week. Once you have done that goal set another like a run/walk pace for another week.
Keep going and before you know it you will have achieve something you thought you couldn’t before.
And if you don’t like to walk out side for what ever reason weather it be public opinion or the weather is too cold get a treadmill then you will have no excuse to work on your goals
Put One foot in front of the other and keep going
You can do it
Let me know how you are get your goals done in the comments below!