Weight Loss Tips For Runners

Weight Loss Tips For Runners

female runner Weight loss is always a hot topic in Western culture. We have become a sedentary people, and our bodies have suffered; therefore, we’re swamped with new weight loss programs, pills, supplements, diets, and exercise routines. Many people, however, are going back to the basics. They’re looking into and beginning a running routine because of the health benefits and fitness advantages. There are some facts, however, that should be noted before beginning a routine as a runner.

How does running lead to weight loss?

Losing weight with running is not as easy as it sounds. Many people are surprised to find out that running for weight loss takes careful calculation of nutritional intake, as well as strenuousness and length of the running. Additionally, using other exercises to maximize the benefit of running is necessary to build appropriate muscle strength.

How to maximize weight loss and running

Experts agree that the best and most efficient way to lose weight is by calorie reduction, no matter what exercise routine is used. This, in addition to a varied training program to include muscle building/strengthening and different types running will be the key to success. Cutting out 300-500 calories a day (going no lower than 1200) is the first step. Next, add a couple of full-body strengthening workouts weekly to build more muscle mass and burn more fat during running. For running, alternate between fast, fat-burning runs (reaching 65% of maximum heart rate), sprint interval running using incline treadmill or mountain running, and easy runs at a comfortable pace for 20 to 45 minutes. Remember to take one day off a week for recuperation.

Why beginner runners sometimes gain weight rather than lose It would make sense that the harder the workout, the faster the weight loss; however, working harder means the body will be hungrier and use more energy. It’s easy to fall into the trap of a mindset that says you can eat more because you are working out more.

Here are a couple of mistakes beginning runners make that make them gain weight instead of lose it:
  1. Calorie miscounting and bargaining: It’s easy to justify that extra helping of pasta when you ran three miles that day, but this can become problematic.
  2. Overusing mid-run calories: Stay away from mid-run gels, bars, and drinks if running time is under an hour. Have a small protein snack before running and a small one within an hour after. This will help keep appetite and hunger under control.
  3. Fat cutting. Healthy fats are needed for energy and satiety. The body needs those mono- and polysaturated fats in order to function properly and have enough energy for exercise.
  4. Not re-evaluating routines: The more weight you have the lose, the faster it will shed in the beginning. Therefore, it’s important to remember that weight loss will stagnate at some point, at which time re-evaluation of exercise routine and calorie intake will be necessary.
Running is an excellent form of exercise, but be sure to do it properly for maximum benefits.
- , CEO, Wise Choice Health, Inc

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