Running to lose weight is probably the best exercise for weight loss because it is a full-body workout that burns the most calories in the shortest amount of time. People can lose weight quickly by running if they choose healthy habits and fill their diet with nutritious foods. Be careful what you drink because the calories add up quickly.
Running to Lose Weight: The Ultimate Guide for Runners Who Want to Lose Weight
Have you ever wondered if running to lose weight is possible?
Well, good news! Running is one of the most effective ways to lose those extra pounds.
And you don't have to be a fast runner to run for weight loss.
In fact, countless studies have shown that running burns more calories than lifting weights, continues to burn calories after you stop running, and even melts more body fat.
In this special resource guide on running for weight loss, you'll discover how to run for weight loss, why diet and nutrition are essential, and the best ways to fuel for your runs that will leave you with more energy and better performance.
Running to lose weight is a great first step, but you also need to eat right and work on your nutrition. Sounds like common sense, right?
But too many runners think that "if the oven is hot enough, it will burn anything" and reward themselves by snacking, overeating at night and consuming way too much sugar.
With proper nutrition, nutritional planning, and meals that are perfect for runners, you'll be on your way to losing weight and running faster in no time.
Will losing weight make me faster too?
Losing weight is not only good for your overall health, it can also help you run faster.
It is important that we stop worrying about DIETING and cutting calories. You will not reach your goals because these strategies do not work very well for runners.
If you're training for a race, you shouldn't be running to lose weight at the same time. They are conflicting physiological goals!
Reducing carbohydrate or calorie intake, coupled with training for a race, will lead to a host of problems:
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lethargy while running
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poor recovery after long runs and hard workouts
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less ability to tolerate higher workloads, resulting in slower race times
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difficulty completing your toughest workouts
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a drop in energy throughout the day, leading to depression and a drop in motivation.
So if you don't want to run badly and feel bad, stop dieting. Cut calories or restrict carbs.
Also read: BODYFIT | 3 WAYS TO HELP YOU LOSE WEIGHT
How to lose weight by running a lot?
There's no escaping the truth about running to lose weight: the more you run, the more you need to eat.
After a long run or intense workout, you may feel like you could literally eat everything in the fridge.
The ravenous hunger that accompanies grueling running makes losing weight seem impossible while training — even if that seems counterintuitive.
As the volume and intensity of running increases, your appetite triggers become more sensitive due to hormonal changes in the body. In other words, exercise makes you hungry and makes you want to eat more.
So if this is what happens when you run a lot, how can you achieve both your weight loss and running goals?
Admittedly, this can be difficult for some runners. Especially since the compensation effect is stronger for some, actually causing weight gain during periods of intensive training.
But there are ways to control your cravings, get all the nutrition and fuel you need to run well, and lose weight.
Why is it difficult to lose weight by running?
I've heard from runners who struggle to lose weight while running. Have you ever wondered how you can continue to lose weight while eating all the carbs you need to run? Or how to control your appetite after a long run?
These are all great questions. And to answer them, we need to stop thinking about “dieting” and cutting calories, because those strategies simply don’t work for runners.
If you cut calories or carbohydrates while running (such as during marathon training), you will feel lethargic. You will recover poorly after training.
You may not be able to complete your toughest workouts. Your ability to tolerate high levels of training will be significantly reduced.
So you can't "diet" by cutting calories if you're working out, because you'll run poorly. And to lose weight (and keep it off), you have to run smart.
Train smart for running to lose weight
There is good news for competitive runners. Smart training can help you lose more weight than “just” running. When your training is designed correctly with a time goal in mind, you will lose pounds faster than if you were just running for fun.
No wonder many runners struggle to lose weight. Their training isn't structured to promote weight loss.
And it's not just speed workouts, either. Workout progression, "extras," long runs, and even running frequency all contribute to weight loss.
So when you see many of my runners posting spectacular personal bests, being at their personal target weight has a lot to do with it. Smart training helps them get there and that's what I help runners do every day.
Continued exercise is also essential for weight management. People who have successfully lost weight and kept it off almost always exercise regularly. That's why smart training is an integral part of permanent weight loss.
Learn more: PROTEINS FOR WEIGHT LOSS: THE BEST PROTEIN FOODS
Curb Your Appetite and Lose Weight (Without Dieting)
Low-calorie diets do not allow you to run to lose weight to your maximum potential.
But by making better food choices, we can control weight gain and prevent it from coming back once it's (finally) lost. There are several methods to control your hunger and get rid of excess pounds.
Eat more protein in the morning. The principle is simple: eat 30g of protein within 30 minutes of waking up to keep you fuller for longer and prevent the catabolic breakdown of muscle caused by overnight fasting.
The fastest-digesting form of protein is whey, derived from milk and widely available as a powder that you can mix with water or milk.
And in case you're hesitant: A daily protein shake won't make you gain weight or bulk up. There aren't enough calories and you're not getting the strength training you need to gain muscle mass.
Additionally, if you only run a few times a week, it's incredibly difficult to gain muscle mass.
Focus on nutrient dense foods.
Too many of us "reward" ourselves after running to lose weight with bagels, cupcakes or cookies.
Here are some examples of nutrient dense foods:
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Vegetables (low calorie)
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Fruits (moderate number of calories)
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Legumes (moderate number of calories but very satiating)
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Cereals (moderate number of calories but very satiating)
Satiety is key here, as these foods keep you fuller for longer without adding a lot of calories.
Surrounding yourself with whole, clean, “real” foods is one of the best ways to force yourself to eat healthy, nutrient-dense foods. This isn’t a diet, it’s simply about empowering you to make better food choices.
So stock your kitchen with healthy foods and convenience products.
Next, clean out your kitchen. Eliminate most processed foods that are calorie dense but nutrient poor. Do one last weight loss. Donate these items to a food bank or simply throw them out.
You might also like this article: BALANCED MEAL FOR WEIGHT LOSS: EASY TO MAKE YOURSELF
The Three Pillars of Exercise Recovery
The three pillars of exercise-induced weight loss are duration, intensity, and frequency. They all contribute to a massive boost in metabolism, the “afterburn.”
Principle #1 of Post-Burn Exercise
Duration involves the length of your workouts. Many people who fail to reach their goal weight simply don't workout long enough.
Runners who exercise for more than an hour can usually reap the benefits of long-duration training. If you are already very fit or are a competitive runner, long runs of more than 15 miles will be necessary.
I only recommend one long workout per week, as it is quite taxing on the body. Runners would consider this workout as their weekly long run.
Longer workouts burn more calories. Not only because they're longer, but also because of what happens to your body when you finish running.
Several studies have shown that the longer a subject exercises, the longer it takes for their metabolic rate to return to pre-exercise levels. Other studies have found that after-exercise burn more than doubles when exercise is increased from 30 to 45 minutes. And what happened after 60 minutes? Metabolic rate increased fivefold.
Conclusion
Extend your workouts to an hour or more once a week. This way, you'll get the metabolic benefits of post-burn exercise. If you're already a fit, aim for 90 minutes to 2 hours. You'll likely shed a few pounds and get faster in the process.
Intensity: Principle #2 of Post-Burn Exercise
How intense are you training? Most runners don't incorporate enough intense or maximal efforts into their training programs. It's absolutely vital to get in one or two training sessions per week. This gets your heart rate close to its maximum.
These workouts don’t have to be very long. They should push you out of your comfort zone. Two examples I like to do myself are hill repeats and 300m intervals on the track. Do 8 hill repeats at a pace slightly above 5K.
Then 5 repeats of 300m at about 3km or 2 mile pace. The key is to get your heart rate up for several intervals.
High-intensity workouts are effective because they increase your resting metabolic rate. Additionally, they also increase your oxygen consumption after exercise. Studies have shown that high-intensity workouts actually improve your VO2 max.
Post-effect principle of exercise #3
When I say exercise frequency, I mean running seven days a week. That’s how I get to my ideal weight of 120 to 130 pounds. To really increase your resting metabolic weight and start losing weight, you need to be working out twice a day.
A trained person who runs seven days a week should train up to 2-3 times more per week to achieve optimal results.
I consider this exercise to be post-burn principle #3 because it is the least effective in my opinion. It doesn't work as quickly or effectively to boost your metabolic rate.
Simply put, the metabolic boost you get from running is doubled when you run twice a day. Even if you just add a 5-mile morning run to your normal day, you get a more consistent metabolic spike and a few extra hours of exercise-induced afterburn.
Also discover: LOSE 5 KILOS: HERE'S HOW TO DO IT
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