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Running for
Weight Loss - The Things You Can Do to Battle the Bulge
Are you running for weight
loss?
Well, you picked the perfect activity to engage in!
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Frequently running?
Then you should have little difficulties with losing a few pounds!
Not yet reaping the benefits of jogging or not yet successful in
losing weight?
Then this page will give you a few running
tips on how to most effectively battle
the bulge.
For a quick overview of this page, simply watch
the video:
Also consider checking out the following pages:
Running for Weight Loss Tip #1 : Combine
with a Diet
Your first running tip does not have anything to do with exercise. It's
about what you eat and drink.
Having trouble with losing weight despite exercise? Well, you are not
the only one. Especially for you, I have set-up a Lose
10 Pounds mini-series.
It provides good advice in a
short guide regarding good foods and bad foods. It definitely exposes a
number of myths.
Forget about the hypey title for a second. I am convinced that if you
follow the rules laid out in this series
you are doing everything you need to do to shed the pounds, lose as
much weight as you need to and start living the life you want!
Right diet advice like the Lose 10 Pounds mini-series
is
so important. Because while running for
weight loss, you need to consider that losing weight will only occur if
you burn more calories than you consume.
So, that means stop taking in fast food, lower your alcohol
intake to a maximum of
one glass per day, eat your fruits and vegetables and avoid the four
c's :
candy, cakes, cookies and other crap !
A good way to keep track of what you are eating is using a journal
to record all you eat.
Do this for a few weeks and check your calorie usage (Do a Google
search for
calorie counter and you should
be able to find one, MyFitnessPal.com is a good one).
Doing this for a prolonged time will give you a lot of insight in what
you consume and how many calories certain foods contain.
When you wish to lower your calorie intake, you can
have a good look at your journal and cut out
those foods which are high in calories.
After the first few weeks, you will find that you pretty much know how
many calories each type of food
contains. But don't stop keeping your journal then!
Keep on
recording what you eat, so you know what you do
every day and don't trick yourself in believing that you are sticking
to the rules when you are not !
Subscribe
to the e-mail course
below. You'll get, as a bonus, the 101 Belly Fat Tips eBook which contains nutritional info, tips and advice to kick-start your new healthier lifestyle.
In the ecourse you will get plenty of diet and weight loss advice about the types of exercise to do, what foods to eat and not to eat and little gems like "quick snacks that help you fight fat", "how to stick to a diet" and "the four biggest diet myths".
Recommended for anyone wanting to lose weight.
Running for Weight Loss Tip #2 : It's (Almost)
All About the Distance You Cover
There is a tool on this
website which helps you
calculate the calories
burned while running.
This
calories burned while running calculator gives a
good
approximation of how many calories you burn, using only two
ingredients:
your weight
the distance you ran
Nothing more.
Intense running (as I will tell you
below) is very effective in burning fat and burning calories.
You work harder, you cover a much longer distance in the same time than
when you run slow.
But you can only do intense, higher speed exercise for shorter amounts
of time and the risk of injuries is much higher.
So, cover distance, and don't be afraid to run slow!
Running for Weight Loss Tip #3 : Run regularly
When you want to lose weight, you are not going to get it off with only
one session per week. Run regularly. At least three times per
week. Some kind of daily exercise is ideal.
But if not possible on a daily basis, at least run a number of times
per week.
Every time you run, you burn calories and you give
a boost to your metabolism.
This does not immediately stop when you stop running.
Recent studies show that a 40 minute period of exercise will
keep you burning calories at a higher rate for no less than nineteen
hours after
you have stopped running !
Only imagine if you did that three times a week or more!
Running for Weight Loss Tip #4 : Fat Burning Zone
Myth
Running at a low speed is associated with burning fat.
Even a website of a major heart rate monitor brand talks about running
in the fat burning zone.
For once and for all, let's get the facts straight :
When running at low speed you burn relatively
more fat than at higher speed (e.g. 70% of calories burned are fat
instead of 40%).
When running at high speed you burn more calories.
Hmmm, so does that mean that you do not automatically burn
more fat if you run slow ...?
Exactly!
Several studies (from University of Texas and Laval University in
Quebec for example) have in fact
shown that intense exercise will generally help you burn more
fat.
The optimal speed would be somewhere between
tempo speed and interval
pace.
So, when running
for weight loss
you will want to
include some more intense exercise as well into your fitness regime.
However, keep it reasonable.
One interval session per week is
plenty.
That way you minimize
your risks of getting injured.
And my general advice is to stay away from more intense running until
you can, somewhat comfortably, cover 30 minutes of running non-stop.
You will want to make sure you are a little fitter when you start
adding intense running sessions to your regime.
Why? Well, first of all,
faster running is often a cause of injury.
I'd like you to first get your body ready for running, then you can
work on adding speed.
Second,
when you are not able yet to comfortably run thirty minutes non-stop at
a slower pace, how much ground do you think you'll cover when you go fast?
Not a lot, I can tell you that!
Third, fast
running sucks. It hurts. There is no need to put you
through the pain, when you can achieve good results with going slower
already!
OK, let's summarize what we have learnt by putting together
some sample
schedules for somebody who is running for weight loss:
The sample program for the beginning runner. We'll assume you run three
times a week, you do some kind of cross-training and you are combining
your exercise routine with a healthy diet:
Day 1 |
4x2 minutes intense run with 2-3
minutes recovery in between |
Day 2 |
Cross Train or Rest |
Day 3 |
Run 30 mins or do a run/walk |
Day 4 |
Cross Train or Rest |
Day 5 |
Cross Train or Rest |
Day 6 |
Run 30 mins or do a run/walk |
Day 7 |
Cross-train or Rest |
The sample
running program for the advanced runner who runs almost every day:
Day 1 |
4-6 x5 minutes intense run with 2-3
minutes recovery in between |
Day 2 |
30 minutes easy |
Day 3 |
Long run / Steady state for 45 to 90
minutes or more |
Day 4 |
30 minutes easy |
Day 5 |
30 minutes easy |
Day 6 |
2x20 minutes tempo run (or alternative
tempo workout) |
Day 7 |
Rest Day / Cross-train |
The sample
running program for the advanced runner who combines running with
cross-training (this looks a lot like the type of schedule I use!):
Day 1 |
4-6 x5 minutes intense run with 2-3
minutes recovery in between |
Day 2 |
Cross Train or Rest |
Day 3 |
Long run / Steady state for 45 to 90
minutes or more |
Day 4 |
Cross Train or Rest |
Day 5 |
Cross Train or Rest |
Day 6 |
2x20 minutes tempo run (or other tempo workout) |
Day 7 |
Cross-train or Rest |
Of course, adjust this sample schedule to your own needs, but I hope
you get the basic ideas:
Regular exercise
Some intense running AND
Longer slow runs as well
Combine the above three with a healthy diet and
you are doing everything you need to do to get the pounds flying
off !
Recommended
Further Reading
Have a Question about Running for Weight Loss
Do you have a question about running for weight loss, diet, running when overweight, etc., etc? Ask it and I and other visitors to best-running-tips.com can give you advice!
IMPORTANT: Make sure you provide sufficient information. What do you want to know, what are your current circumstances, are you already doing exercise/running at the moment, if so, how much, etc., etc.
The more information you provide, the better answer you get.
Questions of only 1 or 2 lines will normally be deleted because it is simply too hard to give a good answer.
What Other Visitors Have Asked
Click below to see questions from other visitors to this page...
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