Unwanted weight gain can happen to anyone, the most health-conscious people can end up gaining a few extra kilos too. Eating on the go, stress, age-related metabolic slowdown and health issues can lead to weight gain. But if you like running, then it’s a great start. You can definitely make running a part of your weight loss goal.
According to research runners had a 30 percent lower risk of death from any cause, and a 45 percent lower risk of death from heart disease than their non-running peers. They also had 3 years’ higher life expectancy compared with non-runners. Running can be fun and any runner will vouch for the feeling of excitement and freedom that they experience when they hit their stride. It can be tricky as running expends energy, and we need to eat to stay energized — but how much we eat is the difference between weight gain, loss or maintenance and performance.
Running is one of the most effective ways to exercise and lose weight. A sensible diet is an essential complement to running for weight loss. Here are some tips to keep in mind while trying for weight loss by running:
Calories you burn while 30 minutes run depends upon your weight.
- Decide your goal weight – Be firm in deciding what weight exactly are you are aiming for. Also, set a goal for body fat and body measurements to keep you motivated on your weight loss challenge. Make realistic goals.
- Take it easy – Ease into your new program, don’t hurry things up. Start with walking or walk/runs. Run every other day as bones, muscles and joints need time to recover from the stress of running. Most importantly increase the distance gradually.
- Maintain a healthy diet – The main thing is to eat less and move more. Running helps you maintain a calorie deficit by increasing the number of calories you burn. You can increase your calorie deficit and your rate of weight loss — at least in theory — by eating less.
- Run longer or harder – consider a long-term goal of building up to 60 minutes of running per day, 6 days a week. Add high-intensity interval training (HIIT) to your running routine as it is a fast way to shed fat. Add at least one HIIT session per week. Try adding strength training as it boosts your running abilities while torching fat and building lean muscle.
Weight loss by running can easily be achieved if we stick to these simple tips. We should do everything possible to enhance the enjoyment of running.