To run for fat loss, you need to run three or four times a week. The first runs should be 15-20 minutes and then gradually increase to 40-50 minutes, up to an hour.
You will not lose extra pounds if you constantly run for only 15-20 minutes. During the first 15-20 minutes, the body only “warms up,” processing glycogen stores and immediately restoring them.
Running for weight loss requires 40 minutes to an hour. Only after 30-40 minutes of jogging will the body begin to consume energy from subcutaneous fat, allowing a person to lose weight.
Does Running Help you Lose Weight? What Science says
Losing weight requires you to burn more calories than you consume, and exercise can help you do that.
Calories are the energy in food. Your body has a constant demand for energy and uses calories from food to continue to function.
Carbohydrates, fats, and proteins contain calories and are the main sources of energy for your body. No matter where they come from, the calories you consume are either converted into physical energy or stored in the body as fat.
It’s very simple: if you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn through exercise, you lose weight.
According to scientists, running is one of the best options for losing weight. Because it requires a lot of different muscles to work, it burns more calories than most other types of exercise.
Scientists have found that 3,500 calories equal about 1 pound (0.45 kilograms) of fat, so you need to burn about 3,500 calories to lose 0.5 kg of weight.
Generally, if you consume less than 500-1000 calories a day, you will lose about 1 to 2 pounds a week.
According to a study by Lawrence Berkeley National Laboratory, runners are slimmer and lighter than people who have performed an equivalent amount of any other type of exercise.
7 Fundamental Tips for Running & Losing Weight
To burn more calories while running, you must run at a higher pace, about 80 percent or 90 percent of your maximum heart rate.
Start with a 20-minute run at 80 to 90 percent. In addition, you can do interval training, which alternates between high and low-intensity training. As you progress and adjust, you can extend the interval times and repetitions.
Of course, you should not run at this pace all the time. After strenuous activity, you need to give your body a chance to recover. It is advisable to conduct one or two high-intensity runs per week.
On other days, do longer runs that are less intense.
1. Before You Start Running for Weight Loss
Set yourself up for success by making sure you are healthy enough to start running. Anyone new to running should consult a doctor first, especially if you are overweight.
Share your exercise plan with your doctor to rule out possible health risks. Talk about any previous injuries that may affect the ability to run a regular weight loss program. Your doctor may also recommend that you take a stress test on a treadmill to rule out any problems with your cardiovascular system.
If the doctor thinks that you can not run now, then first follow all his recommendations and only then start training.
2. How to Start Running to Lose Weight? Start by Walking
Trying to do too much too quickly can lead to injury and burnout. If you have been inactive for at least a few months, you should start by walking.
You can walk on a treadmill or on the street. Start with a 5 or 10-minute walk. Try to walk a little every day. Progress to a 30-minute walk daily before you add any running.
3. Switch to a Jogging/Walking Strategy
After a week or two of walking, you can start with jogging/walking, which is a good strategy for the safe and comfortable endurance of running.
Start your jogging/walking session by warming up with a 10-minute walk to increase your heart rate. Then run lightly for 1 minute and walk for 2 minutes. But don’t go slow. You have to get a good cardio workout. Repeat this cycle for 15-20 minutes, then finish with a 5-minute leisurely walk.
As running for 1 minute becomes easier, you can increase the number of running intervals and reduce the duration of your walking intervals.
4. Go to the Next Level
When you have developed your endurance with running/walking, you should increase the distance while running. Calories burned while walking will increase, and it will improve your physical condition.
You can add speed by warming up for a mile, running at a faster pace for a minute, and then recovering at a light pace for a minute. Continue this circuit for a mile, then walk calmly for 5-10 minutes.
When it gets too easy, you can always increase the time of your speed intervals.
5. Add Some Strength Training
Strength training is a great supplement to your running training plan. Try to add at least one or two workouts to your weekly routine. By doing these exercises, you will burn more calories, and the increased muscle mass will improve your running performance.
According to a study by BMC Public Health, combining cardio and strength training leads to greater weight loss than exercise programs for cardio alone.
Strength training also helps prevent running injuries.
6. Runners Diet
Runners have special nutrition needs, but the basic principles of healthy eating still work. Eat less fatty and high-calorie foods and eat more whole grains, fruits, and vegetables.
- The first step to achieving your goal is knowing how much you eat. Use a calorie deficit calculator to determine how many calories you need to lose weight.
- One way to prevent overeating is to keep a journal of everything you eat for a few weeks. Viewing food records will help you understand where you need to improve your diet.
- Carbohydrate Reduction: Generally, an adult should consume about 225-325 grams of carbohydrates per day with a diet of 2,000 calories (or about 45-65% of total calories per day). If you exceed this or are within limits but still can not lose weight, slightly reduce the carbohydrates and replace them with protein.
You can burn fat more easily if you are on a diet simply because your system has fewer carbohydrates. But that doesn’t mean you have to do sports on an empty stomach. In fact, running on an empty stomach can lead to shorter and less effective workouts.
7. Motivation Support
Staying to your running plan and achieving your goals can sometimes be difficult. Use the following strategies:
- Run with a friend;
- Track your progress;
- Reward yourself;
- Set specific goals.
Do what works best for you when it comes to maintaining motivation.
