How to lose weight running

Let’s start with the basics: running is a great way to lose weight. If you’re looking to shed a few pounds but don’t want to break the bank with gym memberships, classes, or fancy home gear, running is the way to go, but it’s not effective. only when combined with proper diet and rest.

Why run?

Running is an excellent cardiovascular exercise; it also improves your overall physical and mental health and may help reduce your risk of developing cancer, heart disease and diabetes. It’s something you can do almost anywhere, and the numbers speak for themselves: A 2020 report from the sports and fitness industry association noted that approximately 50 million Americans run or jog regularly.

According to American Council on Exercise, a person who weighs 140 pounds burns about 130 calories running for just 10 minutes and a person who weighs 180 pounds will burn 170 calories at the same time. But it’s important to remember that running alone is not the answer. It is also essential that you eat well and get enough rest. Also, people who run tend to sleep better, which means they are more likely to run again. And to research has also shown that exercise boosts your self-esteem, which further increases your chances of hitting the road regularly. People who feel good about themselves often find they are changing their diets for the better: Healthier foods help with weight loss and are better fuel for runners.

How to start

a photo of a woman running outside

(Image credit: Shutterstock)

There are a few important things to remember if you’re running for the first time or returning after a long run.

  • Relax. If you try to do too much too soon, you’ll likely lose interest or pick up the kind of injury that will set you back weeks. For some, getting started may mean going out for as little as 10 minutes, then slowly increasing the time over days and weeks. Others may be more comfortable starting with a run/walk program, then slowly reducing the amount of walking and increasing the amount of running. Some people find a 5K couch program is just what they need and others use one of the best running apps on their weight loss journey. In short, anything that works. You can also check out our guide on how to train for a 5K.
  • If you are significantly overweight, you may find the weight drops quickly at first, but generally don’t expect dramatic results. It’s a gradual process – your body has to adapt to the new demands you put on it – not the least of which is to burn fat for fuel better – but you’ll see results if you persist.
  • Going out alone can be difficult, which is why many newcomers enjoy running with someone else. It’s a great way to make sure you don’t skip a session, because you won’t want to disappoint your running buddy, who will go their own way.
  • Don’t worry if you become short of breath and have to stop in the first few days and weeks. This is all perfectly normal and part of becoming a runner.

Calories expended vs calories consumed

If you take in more calories than you burn, your body stores the excess as fat. When you run, your body burns more calories, so you start losing weight. But research has shown to maintain weight lossyou need to find a balance between your “energy intake” (what you eat) and your “energy expenditure” (in this case, your run).

You may also need to adjust your diet to make sure you’re eating well — think whole grains, fruits, vegetables, nuts, beans, fish, and high-quality lean meats — and cutting down on processed foods. , which tend to be high. in sugar and salt, and contains a lot of calories. To research showed that people new to running often convince themselves that they can eat more just because they’re exercising, but that just means they’re losing less weight than expected. Don’t fall for the sugary snack after the race!

what to wear

A photo of the Adidas Ultraboost 22

(Image credit: Future/Tom’s Guide)

You don’t need an expensive kit to operate. Put on a top – and a good quality running bra if you’re female (we’ve found the best sports bras here) – a pair of shorts or leggings and a pair of trainers, and you’re set from – literally. (Take a look at our list of the best running shoes if you don’t have anything suitable). A cotton top isn’t ideal as it retains sweat, but it will do if you’re just starting out. Later, you will be drawn to technical clothing and the new sneakers will be irresistible.

You don’t need a high-tech running watch either right now, but as you become a better, more confident runner, you might want to invest in one of the best running watches. race. As for running with a pair of the best running headphones/headphones, that’s entirely up to you. Some people find a running podcast or playlist to be the perfect distraction/companion; others prefer their own thoughts. Whichever you choose, always be aware of your surroundings and stay safe. Here are some tips for running in the dark.

Have a goal

Some people need to work towards a specific goal. It can be a great motivator. To research from the University of Oregon showed that goal-oriented people are more likely to participate in physical activity. So if that’s okay with you, give yourself a weight loss goal, but make sure it’s realistic and measurable. That said, you may not have a specific goal and that’s fine too.

What are you waiting for?

When trying to lose weight, these first steps are the most important and hardest to take, so don’t put too much pressure on yourself. Go for it: the results can be life changing.

Comments are closed.