Running is one of the best ways to lose weight as it burns calories efficiently. Several studies have shown that running burns more calories than walking.
A study published in Medicine & Science in Sports & Exercise compared 32,000 runners and 15,000 walkers and found that calories burned through running resulted in 90 percent more weight loss than calories burned through walking. That’s a huge difference!
Another interesting fact is that your body reaps the benefits of running even when you’re not running. Like other high-intensity exercises, running keeps your resting energy expenditure up even after you’ve pounded the pavement.
Yes, you’re busy. We all are. But few exercises will let you burn as much calories as running over a short period. With running, you can squeeze in a decent workout even when you’re short on time.
Aside from being time-efficient, running is also cheap and convenient, which is why so many people have gotten into it.
You don’t need to join a gym or buy expensive equipment. You can run by yourself or with a group. You can do it almost anywhere, even when you’re traveling. You don’t need a lot to start running, other than a pair of running shoes. And almost anyone can run, no matter where you’re from or what you do.
Running Addicted, a blog created by a runner for runners has compiled 13 useful tips for people who want to lose weight through running.
These tips are presented in an infographic that’s easy to read and digest. You’ll learn why you shouldn’t just stick to a single pace, what you should drink when you should eat, why it’s a good idea to join a marathon and more.
The infographic also covers some things that may not seem directly related to running for weight loss, such as music and clothing. But you’ll see how they can help you achieve your health goals.
Now let’s sum up the most critical factors.
1. Make your running workout varied
Logically, it seems to be the best way to lose weight is training for more time. The more you run, the more calories, you can burn. But, our body does not work like that.
If you only do steady-state cardio for long-distance, you will not be able to build up muscle mass. However, the more mass you have, the faster your metabolism will be. This way, you will burn fat even on the days you do not work out. So mix your running routine up. One day has intervals, the next time faster tempo and then steady training.
2. Your diet is vital for success
When people start exercising, they allow themselves to eat more since they burn those extra calories. If your main goal is losing weight, then you should pay attention to your calorie intake to get into the state of calorie deficit. If you reach that state, your body starts burning existing body fat to get enough energy for functioning.
People willing to overestimate the number of calories they burn with running. Hence, they let themselves to eat more from this and that. In the end, they waste the calorie deficit, they would have reached.
3. Drink water instead
It is good to have a big glass of fizzy drink or a beer, but those beverages are packed with a lot of calories. Get water or fresh tea instead. They hold no calories and even helps to increase your metabolism.
4. Strength training for muscle mass
Running workouts to lose weight alone may get you good results. However, for faster, and maybe easier fat loss, resistance training is recommended as well. As I mentioned in the first point, more muscle mass leads to a faster metabolism.
You do not have to go to the gym, bodyweight exercises or a pair of dumbbells will do. Have total body workouts once or twice a week. On top of that, strength training will even improve your running.
5. Run outdoor
While treadmills come with various running programs for beginners to lose weight, they give too many shortcuts. For example, there are the handles that beginners like to cling on. Also, you are in a completely comfortable place without wind or other obstacles.
Weight Loss [Infographic]