How To Loss Weight By Running

 How To Lose Weight By Running

Running to Lose Weight

In order to lose weight, you need to create a substantial calorie deficit. Most experts recommend that you shoot for a weekly calorie deficit of 3500 to 7000 calories to lose 1-2 pounds per week.

You can achieve this deficit by eating fewer calories or burning more calories with physical activity, such as running. You can also combine the two methods to reach your target.

How should I start running to lose weight?

Mackey points out that running is a particularly easy way to kick off your weight loss plan because it’s accessible to anyone at any time. You don’t need to join a gym, hire a trainer, or invest in equipment or videos. The only thing you need to get started is a pair of running shoes. (He recommends going to a store that specializes in running, where they will do a gait analysis and let you try on different brands and styles. “Your feet are the first contact with the ground, and if that is off because of your shoe, it can cause problems,” Mackey says.)

how to lose weight by running

how to lose weight by running

Running Workouts

The type of running workouts you do can play a role in the time it takes to lose weight. While there is no "best" running workout to lose weight, but you can maximize your weight loss potential by combining different types of training.

.Why It’s Hard to Lose Weight While Running

Recently Anne emailed me an excellent question:

“How can I lose weight and run a lot at the same time? I have 9 months before my marathon and I’m scared that I won’t be able to make it because of my weight. I don’t want to stop running to go on a strict diet but I’m unclear as to how I can lose weight and run at the same time.”

Anne’s question echoes many sentiments that I’ve heard from runners who struggle with weight loss and running. Have you ever wondered how you can keep losing weight while eating all of the carbs necessary for running? Or how to control your appetite after a long run?

These are all great questions. And to answer them, we have to stop thinking about “diets” and cutting calories because those strategies simply don’t work for runners.

If you cut calories or carbs while running a lot (like during marathon training), you’ll feel sluggish, have poor post-workout recovery, and may not be able to finish your most challenging workouts. Your ability to tolerate high training levels will be dramatically reduced.

So you can’t “diet” by cutting calories if you’re training because you’ll run poorly. And to lose weight (and keep it off), you have to run smart.

How to Loss by running Exercise

.Hit the Stairs.

Stair running is one of the best fat burning and overall conditioning exercises you can do.

It’s similar to hill running, but the incline is steeper, the demand from your body is more intense, and the calorie/fat burn is higher. 

The Stairmaster in the gym is a good way to integrate the stairs into your workout and low-impact.

 For a more intense stair running session, find an empty stadium, parking garage, or another place that has a long stairwell where you can run up the steps, then jog or walk back down.

Weight loss exercise

Set a goal.

Of course your goal is to lose weight, but if you add on an even more tangible goal—running a mile in less than 10 minutes or raising money for breast cancer research by completing a 5K—you are more likely to stick with your routine, says Mackey. “I have a guy trying to win an Olympic medal and I have a dad who’s just trying to stay in shape and they both have goals, so when you’re first starting running it’s awesome because you’ll start seeing the rewards of your hard work.” And in a roundabout way, that will help you get to your endgame of losing the weight, he adds: “You’ll probably start eating healthier because you want to run better in that 5k. So you’re not thinking about losing weight, you’re just thinking about running faster, and you’re losing weight as a result of that, which is perfect.”

.Have a Sensible Diet Plan

Like I mentioned before, you don’t necessarily have to diet in order to lose weight running, but it certainly helps accelerate the weight loss. 

Running will help you maintain a calorie deficit by increasing the number of calories you burn, but it’s up to you how large that deficit is. 

Remember that the goal is to eliminate 3,500 calories per week if you want to lose about a pound per week.

The problem for most people is that running makes it difficult to eat less due to increased appetite. 

If so, try spacing out your calories into about 5-6 small meals per day instead of three.

.Do Not Run on an Empty Stomach

If you are going out for a jog a long time after your previous meal, it is preferable to have a snack at least one hour beforehand. Running on an empty stomach will not make you lose weight more quickly. On the contrary, you will accumulate fatigue which will not help you to attain your objective.

Your snack should include cereals in the form of cereal bars, low-fat biscuits, multigrain bread, etc. combined with fruit and water.

Now, you have all the information you need to lose weight, stay in shape and enjoy the benefits of running. 

Exercise tips

Can you lose belly fat by running?

You can't target a specific area of the body when losing weight—but running will help you shed belly fat among other areas. “Because you’re essentially doing single leg plyometrics when you run, your core strength goes up, your hamstrings, glutes, and calves get strong, and you work your arms to counterbalance,” Mackey says. It's a whole body workout!

Continue to change up your routine.

Once your body gets used to running, you may find that your weight loss starts slowing down. To keep from plateauing, add different challenges to your running routine, says Mackey. “A good way to switch things up to increase the amount calories your burning is to go harder and add uphill sprints,” he suggests. Try this:

Run for 10 minutes

• Sprint uphill for 30 seconds; walk back down. Repeat 10 times.

• Cool down for 10 minutes

You can also add circuit training to your run, or simply run really hard for 5 minutes, alternating with an easier pace.