Table of Contents:
Running is a great way to lose weight. It’s a simple, effective form of exercise that can be done anywhere, anytime. Read more about how Running Good for Weight Loss.
If you’re looking to lose weight, running is a great place to start. Plus, it’s a great way to get your heart rate up and burn some serious calories. Here are some tips on how to use running for weight loss.
- Set realistic goals. If you’re new to running, don’t expect to lose 20 pounds.
How Running Good for Weight Loss
Whether you’re a committed runner or just starting out, using running for weight loss is a great way to get fit and reach your goals.
In this article, we’ll give you some tips on how to use running for weight loss, including how to set goals, what to eat before and after running, and how to stay motivated.
The Benefits of Running for Weight Loss
If you’re looking to shed some extra weight, running may be the perfect exercise for you. Not only does it burns a large number of calories, but it also provides several other health benefits.
Let’s take a look at some of the top benefits of running for weight loss.
- Running is an excellent way to burn calories.
- Running is a great way to boost your metabolism.
- Running can help decrease your appetite.
- Running can help reduce stress and improve your mood.
- Running can help you build strong bones and muscles.
Tips for Getting Started
If you’re starting a running program to lose weight, here are a few tips to help you get started on the right track.
- Check with your doctor before beginning any new exercise program, especially if you have any health concerns.
- Start slowly and gradually increase your mileage and intensity as you get more fit.
- Be sure to warm up and cool down properly before and after each run.
- Make sure you’re running on a regular basis – at least 3-4 times per week – for best results.
- Try to mix up your running routes to keep things interesting and avoid hitting any plateaus.
- Stay motivated by setting realistic goals, such as gradually increasing your distance or aiming to run a certain number of days per week.
The Best Time to Run for Weight Loss
The best time to run for weight loss is early in the morning before breakfast. This is because running on an empty stomach forces your body to burn fat for fuel, as it has no carbs to rely on for energy.
In one study, obese women who ran for 30 minutes on an empty stomach burned almost 200 more calories than those who ran at other times of the day.
If you’re not a morning person, don’t worry – you can still reap the fat-burning benefits of running by doing it later in the day.
Just make sure you haven’t eaten anything for at least two hours before you go for a run, and try to avoid eating anything immediately afterward too.
The Best Way to Run for Weight Loss
If you want to use running for weight loss, the most important thing is to focus on running workouts that will help you burn the most calories.
Interval training, where you alternate between short bursts of high-intensity effort and slower recovery periods, is one of the most effective ways to do this.
research shows that interval training can help you burn more fat in a shorter amount of time than traditional aerobic exercise. It can also help you maintain your weight loss in the long term.
To get started, try incorporating some interval training into your running program a few times per week. For example, you could do a warm-up, then alternate between 1 minute of fast running and 2 minutes of slower jogging.
How Often Should You Run for Weight Loss?
The number of times you run each week will be determined by your goals and your schedule. If you’re just beginning, start slowly with one or two days per week and gradually increase your mileage and frequency.
A general goal is to eventually work up to running most days of the week, with perhaps a day or two of cross-training thrown in for good measure.
If you’re trying to lose weight, aim for at least four days per week of running, with each session lasting at least 30 minutes.
Research has shown that this type of regular exercise can help you burn more calories and lose more weight than if you did other types of cardio like cycling or elliptical training.
Of course, the more you run, the more calories you’ll burn and the more weight you’ll lose. But even if you can only manage three days per week or 20 minutes per session, you’ll still see benefits.
So don’t get discouraged if you can’t meet your initial goals — just keep going and know that every mile counts!
What to Eat Before and After Running for Weight Loss
As with any workout, what you eat before and after running can make or break your weight-loss results.
“If your diet is not on point, running can actually cause you to hold on to weight or even gain weight,” says Amy Shapiro, RD, CDN, founder of Real Nutrition NYC.
“Running on an empty stomach can cause indigestion and bloat while eating too much before a run can give you cramps.”
The best way to use running for weight loss is to combine it with a healthy diet. “You can’t outrun a bad diet,” Shapiro says. “But if you’re eating a nutritious diet and running regularly, you will definitely see results.”
Here’s what to eat before and after running for weight loss:
Before Running:
Ideally, you should eat a light meal or snack that contains both carbs and protein about two hours before running.
This will give your body time to digest and convert the food into energy so you don’t feel sluggish during your run. Good options include whole-wheat toast with peanut butter or an apple with almond butter.
If you’re short on time or cannot stomach food before exercising, have a small cup of coffee. The caffeine will help increase blood flow and make fat cells more available for energy production.
After Running:
Within 30 minutes of finishing your run, refuel with a snack or light meal that contains carbs, protein, and healthy fats.
This combo will help replenish glycogen stores (the energy stored in muscles), build and repair muscle tissue, and reduce inflammation.
Good post-run snacks include fruit with yogurt, whole-grain toast with avocado, or a banana with almond butter.
Related Post:
