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There’s a time in almost everyone’s life when they proclaim they need to lose weight. It might be post-Christmas, after a season of indulgence, or in the Spring as we try to get beach ready. At some point, you’re likely to look in the mirror and think the time has come to shift a few pounds.
One good way to do it is running. It is a popular form of exercise that can be beneficial for weight loss, and it’s easy; all you need are sneakers and a road. Whether you are a seasoned runner or a beginner, running can help you shed unwanted pounds and improve your overall health.
Here are some of the reasons why running is good for weight loss, and how you can get involved.
Why It Works
Running is a high-intensity exercise that burns a significant amount of calories. The number of calories burned during a run depends on factors such as current weight, running speed, and distance covered. According to studies, running steadily for an hour can burn almost 600 calories, making it great for shifting some of that excess weight. It can also help boost your metabolism, which is the rate at which your body burns calories. When you run, your body uses up energy, and this energy expenditure can continue even after you have finished your run. This is known as the afterburn effect, and it can help increase your metabolism, aiding weight loss.
Running can help your weight loss efforts by making you feel good about yourself. Exercise produces endorphins which make you feel happier, and if you’re happy, you’re less likely to reach for fat-laded comfort foods. Eating right is a huge part of any weight loss journey, and if you feel positive about exercise, you’re more likely to do the right things in the kitchen.
Getting Started
Diet
Diet is as much a part of any weight loss journey as exercise, and you have to strike the right balance. If you’re committed to running as a method of losing weight, then you must also be committed to getting things right in the kitchen. Choosing a weight loss program that is tailored to you is the best route to take. Rather than adopting a fad diet, or starving yourself of certain foods you enjoy, you should change your diet with a more bespoke approach.
You don’t need to cut out everything you enjoy; just moderate how much and look for alternatives. For instance, switch semi-skimmed for skimmed if you like milk in coffee. Try having days where you don’t eat bread, rather than abstaining altogether. Also, make sure you have enough energy for a run – living on salads is fine, but you might not then have the energy to put in an hour pounding the tarmac.
First Run
Try to have addressed your diet, or at least begun to, before you take your first steps. Motivation could be a big factor when you get started, and if you’re not eating correctly, you might find you don’t lose weight at all.
For your first run, just do something steady. Running programs such as the Couch to 5k are brilliant, but there are plenty of other apps to get you started. Try to work to a program, rather than just going out for a run – this will help keep you on track and keep you focused on a daily basis.
Take good care of your body as well; it’s no good vowing to become a runner, and then getting hurt early. Don’t run in any old sneakers; find a pair of proper running shoes, which can be as little as $100. They’ll offer support to your knees and joints, which may feel sore after early runs as you use them differently. Also, don’t just warm up – always remember to stretch after your run as well. This will help prevent injury, as will taking in some carbs after a run. When you exercise, your muscles need time and nutrients to repair, which is where a balanced diet becomes important.
Longevity
The key is keeping yourself motivated over the long term. The Couch to 5k is a great program to follow, but after ten weeks, it finishes, and it’s easy to lose your way. Perhaps sign up for a run; 10k is a great distance that will challenge you. Also, find your motivation, something unique that works for you. Like your diet, there’s no ‘one size fits all’ approach. You might find signing up for an app such as Strava and trying to beat other people’s times keeps you going. Some people work towards beating their own times, whilst others are focused on simply seeing different places and so run all over. The key to longevity is to find what keeps you running and focus on that.
Also, remember that eventually, you’ll reach the weight you need, and running is a good way to enjoy a calorie-filled diet without fear. If you hit your target weight and keep pumping out a couple of 5k runs a week, there’s no harm in that burger and fries once a week, or having a cake after a meal every so often, because you’ll be in a rhythm of working out to keep those calories from building up.