Running is a great way of losing weight. This simple exercise has helped many people lose weight and keep it off. However, success is not always guaranteed. Running for weight loss is not an easy task.
You can avoid common mistakes and get the weight loss results you desire by understanding the best ways to lose weight before you even start.
RUNNING FOR WEIGHT LOSS IS A BENEFIT
It is widely believed that running and exercise are not good options for weight loss. Studies have shown that overweight people don’t lose much weight if they follow a structured exercise program. A recent review concluded that clinically significant weight loss could not occur unless the aerobic exercise training is extremely high.
This is not a clear endorsement to run for weight loss. In reality, exercise is the main way to lose weight. The National Weight Control Registry examined the results of a survey that looked at a group of people who had lost at least 30 lbs and maintained their weight loss for at least one year. Ninety per cent of the people in this registry report that they exercise regularly and that their average weekly workout burns more than 2,600 calories.
Scientists have concluded that exercise is not effective in weight loss. So why does almost everyone who succeeds at weight loss exercise? While exercise may not be as effective as diet and lifestyle changes for initial weight loss, it can help prevent weight regain.
Most people who lose weight end up gaining it back. Studies that involved NWCR members and other researchers have shown that exercisers are less likely to yo-yo. If you’re not interested in temporary weight loss, you should consider changing your diet and exercising.
Combining diet and exercise is another benefit when trying to lose weight. People lose weight by restricting calories but not exercising. They can preserve their muscle and lose more fat if diet and exercise are changed.
Running is one of the best ways to lose weight. Paul Williams from the Lawrence Berkeley National Laboratory discovered that runners are lighter and leaner than those who exercised equivalent amounts. The reason appears to be people burn more calories running than when they swim, bike, or do any other exercise.
START WITH THE RIGHT FOOT
It doesn’t matter what exercise you choose; it is important to start your new program slowly. To reduce injury risk and achieve the best results, slowly increase the difficulty level of your workouts. This is especially true when running. Running is a high-impact exercise that can cause more injuries than other cardio forms. Ironically, those who run for weight loss are at greater risk.
Experts suggest that obese men and women follow these three rules to start a running program.
Walking causes less stress than running but can stimulate adaptations that increase strength and resilience in these areas. Walking is a great way to get your body ready.
Your first workouts might be entirely walking or a combination of running and walking, depending on your fitness level. You will eventually feel comfortable running straight after a few weeks.
Running stresses can cause damage to bones, muscles, and joints. It takes time for them to heal and adjust. Most beginners don’t have enough time to allow these tissues to grow stronger in one day. You should limit your running for the first few weeks to once a week. Walking or other non-impact exercises, such as cycling, can be done between runs if you want more exercise.
It would help if you continued running more to get the best results with your running program. You can get injured or tired if your running speed is too high. The 10 per cent rule is a great guideline for moderate running increases. It is important to not increase your running time or distance by more than 10% each week.