Running, is one of the most common methods of weight loss. It is an effective and efficient method, but only if you know how to go about it the proper way. In this article, we will discuss some of the things you need to know and do, in order for you to shed off a few pounds from running.
First off, it is required for you to at least have a regiment to follow, if you want to start running. This is important since it gives you a plan and will encourage consistency which is crucial for weight loss. Your plan could consist of different intensities of running for example, sprints, walk/runs or even jogs.
Also, it is important to realize that if you are a beginner, you should not just dive into high-intensity running. This could lead to injury since, your body, that is your muscle and bone structure, adapts itself slower to exercise, compared to your cardio-vascular system, which are your heart and lungs. You should start off slow, with a walk/run in which, you run for some distance and then walk and then run some more.
Also, you should run in intervals during your first week, whereby, you skip a few days in order to give your body time to adjust to the exercise.
Gradually increasing the duration of your run is recommended. This is because, if you maintain the same running distance, your body will reach a plateau, and will no longer burn off more calories. An increase of at least 2 or 3 miles a week, will increase your body’s calorie-burn rate and therefore, you will experience a continued loss of weight.
Not only that, but your calorie intake also, goes a long way in determining whether or not, you will benefit from running. In order for the exercise to work, there needs to be a calorie deficit. This, is when your body burns more calories, than you consume. This can be done by eating high quality food like unprocessed meat, fruits, vegetables and whole grains. Also, you can reduce your consumption per-meal, so that you take in less calories.
In addition, strength and conditioning exercises are a requirement. This, is because they prevent muscle deterioration and promote their growth. Some of these exercises include push-ups, lunges, burpees and more. You could get a trainer to help you out with these, so that you do them the right way.
Running, apart from weight loss, has other interesting benefits too. It leads to the compensation effect, in which there is an increase in appetite, due to exercise which causes the burning of calories. You should however, be cautious not to over indulge yourself, so as to remain on track to achieving your fitness goals.
Another benefit, is the “runners high”. Studies, have shown that runners experience a high while running, due to the release of endocannabinoids, which are morphine-like chemicals, released by the brain and make the runner, experience a sort of euphoric, floaty sensation. Also, you will experience increased energy during the day.
If you are looking to lose weight, you should consider running as your exercise of choice and should remember the above while you do it.