How to run to lose weight

Not increasing food intake, adding weight training, drinking water and running before breakfast... are ways for runners to lose weight.

All forms of exercise can help with weight loss, including swimming, cycling, team sports and skiing. Many of these can be expensive, requiring specialist equipment and large travel costs, making them unaffordable for many people. Running is different, as all you need is a pair of affordable shoes and you can run regardless of the weather or where you are in the world.

"You just need a decent pair of shoes, a little creativity, and maybe a friend or two to plan a walk or run. It's less expensive than going to the gym, or having a personal trainer," says Daniel O'Connor, PhD, an expert in human health and performance at the University of Houston.

Running properly, combined with supplementary exercises and a reasonable diet will help people lose weight. Photo: Diana Ross Fan Club — Running properly, combined with supplementary exercises and a reasonable diet will help people lose weight. Photo: *Diana Ross Fan Club*

Especially when it comes to weight loss, running is really effective in burning calories. But that doesn't mean you can just go running and your weight will drop instantly. According to Runner's World , you have to plan and here's what you should know about running for weight loss.

Pay attention to your diet . There are many benefits to running, including weight loss, but running is not an excuse to skip your diet, especially if you are trying to lose weight. On the contrary, you may gain weight if you eat more after running.

“Most people overestimate how many calories they burn running,” says Angela Rubin, a USAT Level 1 triathlon coach and director of the Precision Running Lab at Equinox in Boston.

As a very general estimate, you'll burn about 100 calories per mile (1.6 km). So if you run two or three miles, you'll burn about 200 to 300 calories, and get a good workout.

The problem is that after that run, many people add a 400-calorie brownie or a slice of pizza to their diet as a way to “reward” themselves. When that happens, you need to create an overall calorie deficit if you want to lose weight.

"Weight loss is about creating a calorie imbalance, where you're using slightly more calories than you're consuming, like 200 calories a day," explains Dr. O'Connor.

So, while it's normal to crave something sweet or high in carbs after a run, you need to check your passion and determination if you're looking to lose weight through running.

Don't push yourself too hard . Professional athletes are constantly optimizing their training and racing plans, but you don't need to push yourself too hard when you're just starting out.

“When it comes to losing weight, moving and burning calories is what matters,” O’Connor says. “If you like sprinting, which burns more calories per minute, then do that. But if you like walking or jogging at a slower pace, you’re just spending more time burning those calories.”

A study in the Journal of Medicine and Science in Sports and Exercise found that runners lost more weight than walkers over a six-year period, possibly due to the afterburn effect. "Running at high intensity creates an afterburn effect, which is when your body continues to burn calories when you're not moving," Rubin explains.

Get over the initial fear . A study in the Journal of Experimental Biology found that running releases endocannabinoids, which are linked to pleasure and can keep you coming back for more. But that doesn’t mean you have to cross the finish line of a marathon, just get past the dreaded, heavy phase and instead enjoy running.

“Your body is designed to run, but you won’t be conditioned if you never run,” says coach Rubin. “Run regularly at least three times a week to start, and it will feel more natural after a month.”

Don't forget strength training . Weight training is an often overlooked weight loss tip. Many people mistakenly believe that getting stronger means getting heavier.

Weight training is important for a number of reasons, the first of which is to help you get stronger and reduce your risk of injury. “Running is just hard on your joints if you don’t have the muscles to support them,” Rubin says.

Second, weight training will help you lose weight. "The more lean muscle mass you have, the more calories you burn at rest," the USAT coach continues.

Stay hydrated . It's common to mistake thirst for hunger. So start your run with a big glass of water. This will help rehydrate you and fill your "stomach," making you less hungry when you get home, especially in the kitchen.

Run before breakfast occasionally . According to the US magazine Runner's World , running before breakfast - also known as fasted running - can help increase fat burning. A 2019 study found that people who exercised before breakfast burned twice as much fat as those who exercised after breakfast.

There are some important caveats, however, including that running before breakfast should be done in under 75 minutes.

Hong Duy (according to Runner's World )

Source link