How to Lose Weight with Running

By | December 21, 2017

How to Lose Weight with Running

Losing weight can be hard sometimes when it comes to exercising. Every exercise can be helpful, but you need to know your body first. Running is the one of the methodical ways of burning fat quickly. Running can almost beat every exercise. If you are a good runner and ready to lose weight then it would be a bit easy for you, but if you are not good at running then boost up your self esteem. You don’t need to be a pigeon hearted runner. Here are some tips which can help you to lose weight by running:

  1. Run a Lot, Eat Less

Number of miles running will determine how much calories you’re burned. The more you run, the more your body shed calories. Running is a high-intensity exercise. According to a research, Running burns way more calories than walking. So if you will run a lot you will shed the calories a lot faster. Keep your runs longer for the higher rate of burning calories. Avoid taking energy drinks while you are running, it will cause the carbohydrates to minimize the muscles dependency on body fat. Running a lot is a perfect way to lose weight. When you run a lot your body sheds calories even if you are at rest afterward. When it comes to eating, the more you run, the more your body needs food in order to re-energize your muscles and energy. The most effective way to lose weight is to run and have a calorie restriction on your food intake. Take 1200 calories daily and run 4-5km. Taking 10,000 steps daily is usually advisable for everyone to be active. Stay hydrated. Use a running hydration belt to keep yourself equipped with your water bottle while running so hard.

  1. Be Consistent

You must maintain a schedule for running. Most runners go into 2 to 3 runs per week. You have to be frequent in order to maintain the habit and strength. Consistency and frequency are best to maintain the running routine. You should go for the running session daily but as we all know that running might cause injury so it is good for beginners to stick it to 3 to 4 runs per week. If you are confident about your running, then you can follow the frequent running plan. Only elite runners maintain the habit of running 6 to 7 times per week. The frequency will continue to add up more and more miles to your running distance. If you run 3-4kmdaily then your frequency will become your habit and you will end up crossing 5km on a daily basis.

  1. Intensity Matters

In order to maintain intensity, what matters the most is distance. Add some high-intensity workout intervals in it rather than going for slow steady and long running. In order to maintain this, jog at your favorite place for 60 seconds, then do the high-intensity running for 30 minutes until you are out of breath. Repeat it for 25 minutes or as your strength level allows. Research shows that high intensity running can burn fat faster in a short period of time.

  1. Cross Hills

If you are bored to run on flat ground and you want to shed some extra pounds as well then hit the hill. By running on hills you will help you burn fat quickly and lose some extra pounds as it consumes more muscle movement. You get 10 percent of the increase rate in your burnt calories. Run onto the hill for 20 to 30 seconds with intensity and jog back. Take some rest for 30 seconds and then repeat it 4 to 12 times daily in order to maintain the fitness level. If you are at home trying these steps on a lean object or if you are in a gym then try these on a treadmill. This exercise will not only burn your fat, but it will make your legs more toned.

  1. Staircase Running

Running on the stairs requires a lot of muscle strength. The best part of stair running is you can do it at your own home at any time. It is the simplest fat burning exercise ever. All you have to do is run upwards on the stairs and then jog back down. Rest for a while and repeat the steps. You have to be careful during this exercise if you don’t want any injury. This exercise will tone your leg muscles, thighs and butt even more perfectly. You will feel like having more leg strength after this exercise. It’s great to lose weight.

Author: Wesley

He is a professional engineer and runner. He graduated from the University of Florida with the degree, Master of Engineering. He currently practices engineering all over the United States where he has also been able to participate in a myriad of running events like trail runs, triathlons, and half-marathons (no full marathon…yet!). His real passion is just being outdoors and he regularly blogs about it

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