If you’re thinking of running for weight loss, thankfully it’s a well-trodden road. After all, strapping the trainer and hitting the pavement is one of the most accessible exercises as it is free and does not require equipment. As you can see, it also brings many benefits, including sustainable weight loss, as well as improved cardiovascular and bone health.
We tell professionals how good running to help you slim down by burning calories and if that is your goal, in addition to benefits to your physical and mental health. I called to explain if there was any. They also explain other things to consider when it comes to weight loss, such as a nutritious diet and plenty of rest.
In addition, there is a lot of advice on how to get started if you are new to this form of exercise. So if you’re weighing walking and running, or if you want to take on more challenges after mastering walking for weight loss, you’ve got everything you need to know to get on the right track.
Run for Weight Loss — How Can It Help?
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“Running is a great option for promoting healthy and sustainable weight loss,” said David Wiener, training specialist at Freeletics. “It burns more calories than most other types of exercise, because it requires many different muscles to work out together. In addition, it may continue to burn calories after training. There is. ”This is due to“ afterburn ”or post-exercise oxygen consumption (EPOC) caused by increased post-exercise metabolism.
How exactly does this help? “To lose weight, you need to burn more calories than you burn,” explains Daniel Herrmann, a personal trainer and founder of Bio-Synergy. “A mile on a treadmill consumed 33 calories more and 35 calories more on a track than when walking the same distance,” he said, according to a study at Syracuse University. And add that it is comparable to the calorie burning of martial arts.
In addition, if you want the best exercise to burn and tone your tummy fat, running is one of the most fun ways to help you reach this goal. “If you love running and find yourself running long distances, it’s a great exercise and can be very helpful in both weight loss and weight loss,” Wiener said. However, check your strength with one of the best fitness trackers and don’t make it too easy.
What are the health benefits of running?
“Running is one of the most powerful and pure ways we can get the most out of our body,” says Anaya Grover, exercise specialist at MenDo Pilates. “When you run, move your foot forward. The quadriceps, hamstrings, hips, hips, calves, and leg muscles help you place one foot in front of the other. Core It also helps. It provides stability by rotating and flexing the soles of the feet and pumping the arms against the legs. ”
Second, there are broader health benefits. “From the moment your foot hits the ground, it creates force through your body to increase bone density,” continues Glover. “In addition, the leg and calf muscles act as pumps that help the circulatory system and blood flow, promoting cardiovascular health.”
Mental health has also improved. “First and foremost, your happy hormone, known as endorphin, is released, reducing stress,” Glover adds. “Running outside will also help with this.” Indeed, it offers the opportunity to increase your vitamin D absorption. And it has been found to help adjust mood and create great training motivations.
What else is important for weight loss?
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“As long as you’re low on calories, you’ll lose fat,” says Lucy Arnold, a personal trainer and founder of Lucy Locket Loves. “But eating foods rich in nutrients, protein and fiber is essential to ensure that this is done in a healthy and sustainable way. You can’t overtake a poor diet.” Therefore, when considering which diet is best for you, you should focus on a nutritious diet that is properly refueled.
In addition, you can’t reach your goal if you just run. You need to find a balance between aerobic exercise and weightlifting. “The combination of HIIT and strength training is a great addition to running,” Wiener explains. “The latter strengthens the leg muscles, provides more strength, strengthens connective tissue and makes it less likely to get injured. Improving upper body strength also improves running efficiency. A stronger core With you, you can: Stabilize your upper body and minimize left-right movement. ”
Recovery is also very important. “You need to get at least 6 hours of sleep each night, but preferably 7-8 hours,” says Farren Morgan, personal trainer at The Tactical Athlete. “This gives your body the time it takes to rest and recover from strenuous exercise.” However, physical recovery does not just happen overnight. After strenuous exercise, try one of the best foam rollers to help you stretch and recover effectively.
“I also recommend Pilates,” Glover adds. “This helps to stretch common post-running pain, pain, and repetitive tensions to key joints such as the knees and hips, especially when standing on one leg to keep knee tracking, stability, and balance. It helps. Similarly, it also checks the balance between body alignment and tension to prevent injuries, improve posture and improve performance. “
New to running?9 tips to get you started
Now you know how running can help you improve your health and achieve healthy and sustainable weight loss. If that was the goal, we called on experts to share the best advice to start by hitting the pavement.
- warm up— “Always stretch before running or exercising,” Morgan insists. “Static exercises relax muscles and prepare joints for workouts. Dynamic exercises increase heart rate and blood circulation, keeping the body fully prepared and active. “
- Plugin— “There are many apps that can help aspiring runners,” suggests Dr. Abby Hyams, GP of Nuva. “Couch to 5k is one of my favorites, but Strava allows me to track pace, time and distance, which is a good motivation to beat my personal record.”
- enjoy— “You have to enjoy running for a bit,” says personal trainer Molly Millington. “If you don’t like it or have a negative experience, you’ll hesitate to get out of the door. Meet a friend or join a run club to schedule and take responsibility for your day’s run. please give me.”
- Equip— “Make sure you have a decent trainer, sports bra, leggings, and T-shirt and you’re ready,” Arnold recommends. “In cold weather, stack them so that they don’t freeze.” This is the best running shoe for women.
- Start small— “Let’s start with a quick walk,” Harman advises. “Aim for 30 minutes per session. It will take at least 6 weeks before you can run normally. Alternate walking and jogging and increase your jogging time per session.”
- Breathe properly— “It’s an important element of running, and inaccurate or inconsistent breathing can cause horrific stitches,” says Wiener. “The diaphragm is responsible for drawing air into the chest cavity, but to do this properly, you need to be standing upright. Otherwise, other muscles may have sagging and overworked or overworked. If you can experience cramps. “
- Get ready— “If you have no experience of running or aerobic exercise, you have to accept the feeling of shortness of breath, increased heart rate, followed by burns and subsequent muscle pain,” says Grover. “These are the normal physiological processes that occur during exercise.”
- Recover well— “Take at least two days of complete rest a week to avoid overtraining that can cause injuries,” says Herman. “Consider other less impactful activities, such as swimming, at least once a week.”
- Lift the weight— “It’s important to incorporate strength training into your running routine,” Wiener adds. “It makes you a stronger runner and reduces the risk of injury. It’s difficult to run on your joints only if you don’t have the muscles to support them.”
