Running is one of the simplest exercises that you can do. All you need is a park, your jogging shoes and you’re set to go. You’ll not have to learn much to start running apart from the form and the recommended speed.
And we all know that running is exhausting. If done the right way, running can help you shed those extra pounds in a short amount of time. Many people have experienced true and awesome changes due to running regularly.
The following article will help you find out how running helps you in losing weight and how you can avail its benefits:
The Relationship Between Running And Weight Loss
Running is an aerobic exercise. Aerobic exercises burn calories during the workout. So you burn most of your calories while you are running. Other aerobic workouts are cycling, walking and swimming. They all require the person to use the entire body (unlike some anaerobic workouts).
The influence of aerobic exercises was studied in 2012 when researchers from Lawrence Berkeley National Laboratory used data from over 33,000 people. They found out that running is 9.5 times more effective in reducing the circumference of the waist. It is also 19.3 times more effective in reducing the Body Mass Index or BMI.
A study in the Journal of Obesity said that running helps in reducing the appetite, which certainly helps in reducing weight.
You should know that running might not result in a complete weight loss. It is an energetic workout which uses your entire lower body. So you’ll develop muscles in your lower body and they may add in some more weight (which is healthy).
How to run to lose weight
In order to lose weight, you’ll need to expend more calories than you consume. If you consume 1,500 calories in a day, you’ll need to burn 2,000 calories in the day. Running is one of the best ways to increase your calorie consumption.
There’s a difference between simply running and running to lose weight. You should focus on sprinting more if you want to lose weight through running. Many people prefer to jog for a considerable time but there is much harm to the same.
Jogging is a steady state cardio and it decreases triiodothyronine, which is popularly known as T3. It is an essential hormone for losing weight and your overall well-being. The long duration of the steady state cardio damage your thyroid and lower the levels of this hormone.
On the other hand, you’ll be able to boost your metabolism and avail all of the benefits by doing it as a HIIT workout. Keeping a good pace while running will ensure that you burn excess calories in a small amount of time.
Another thing to note, the amount of calories you burn with running keeps decreasing as you lose weight. So if you want to maintain the same level of calorie consumption, you will have to decrease your calorie intake and/or combine this workout with other ones.
Using strength training and running to burn calories and get rid of the excess weight. They will help you build muscle and grow faster.
How to start running to lose weight (and burn fat)
Before you start running for weight loss, you should get yourself a comfortable pair of sports shoes. Your shoes should be of high-quality because you’ll rely on them for your workout.
Don’t overdo it as well. While intense running (sprinting) will help you burn calories faster, doing it above a certain limit can pose a threat to your well-being as well. Running is a vigorous activity and it puts the muscles of your legs under a lot of stress.
Also Read: What to eat to lose weight fast
You should take a rest of 2 days minimum between your running sessions. That’s why we recommend you to combine running with strength training. The span of 2 days will give your muscles enough rest.
Otherwise, you can develop injuries and damage your muscles. There are many kinds of running injuries and you would certainly want to avoid them.
Running is one of the best workouts out there for weight loss and burning fat. You can get rid of the excess calories and get your perfect body easily by following the above suggestions.
If you have any questions related to running or this article, you can contact us.