Running to Lose Weight
Are you running to lose weight? If you start running consistently (3-4 times a week) I guarantee you will drop some pounds. There are a few key tips that are very important for you to follow to be successful at dropping significant pounds and keeping them off by running.
1. Run consistently. This is by far the most important thing to do if you are serious about losing some weight.
2. Increase the intensity of your runs. For people with a limited time frame for working out, you might have to speed up your pace during the run in order to burn more calories. You can do a variety of different running workouts to help you get the most out of each run.
3. Eat more fruits and vegetables. Also, eat less of everything else. I don’t recommend one diet over another, but eating more “real” foods like fruits and veggies which have all the vitamins and minerals you need naturally will help you with your weight loss goals. Tips4Running recommends following the Start Walking, Get Running, Lose Weight Plan to gradually work your way back into shape. It’s a great plan with a five week walking schedule, a ten week walk and jog schedule, and a ten week running schedule.
Here are a few more quick tips to make your mission of running to lose weight successful. Keep on reading for more details on each item.
1. See how many calories you burn when you run.
2. Monitor your diet for healthy weight loss.
3. Run consistently. 3-4 times a week is a great way to start.
4. Add some speed work into your running.
5. Running also has physical and psychological benefits.
Sticking around for the details on running to lose weight? Suburb! Knowledge is power.
1. Running burns calories at a tremendous clip. The average 150 pound runner burns 100 calories per mile. This number will vary depending on your weight and the pace you run at. I burn much more than 100 calories per mile because I weigh more than 150, and I run a decent pace.
The calories burnt link can help you determine how much you burn off when exercising. One pound is roughly 3500 calories. Don’t worry though, you don’t have to run 35 miles to lose one pound. When you run consistently, your body’s metabolism goes up so you burn calories more efficiently even when you are resting. Cool, isn’t it. Running to lose weight isn’t an exact science. Just know that exercising 3-4 times per week will do the trick.
2. Watch what you eat when you are running. I’ll be honest, I have never been on a diet. I manage my eating habits when I go shopping at the store. I have a few rules there. Buy lots of fruits and vegetables and stay out of the cookie, candy, and chip aisles. It’s a simple strategy and it works. If there isn’t junk food in the house, you can’t eat junk food.
I eat more fruits and vegetables than a normal person. My wife packs my lunch for work (I know I’m lucky) and stuffs it with a lot of fruit. I also try to drink plenty of water each day.
Another tip for your eating habits would be to keep a food journal. Write down what you eat everyday. This can be quite an eye opener. See just how many of the items you eat is good for you. A few of my friends swear by this method. You can make some smart goals about your eating habits along with your running to lose weight goals. Check out different food journals that are for sale here.
3. Run three to four times a week to see consistent healthy weight loss. I try to run three times a week, and I do another activity on one or two other days. I like to run every other day, and in between I might go biking, swimming, or lift weights.
Make sure to schedule working out into your day. Get a exercise buddy to workout with a few days every week. It’s fun to share your success with others.
I will admit that one run a week is better than nothing, but it won’t do a lot for weight loss. Remember that running consistently increases your metabolism. That means you burn calories faster even when you are resting. Now you’re not just running to lose weight, you are actually resting and will experience natural weight loss. Pretty awesome!
4. Adding speed work into your workout routine will help a great deal. The faster you run, the more calories you burn. The more calories you burn, the better chance you will be successful at running for weight loss.
Don’t go out and try to sprint for two miles straight. I suggest just going out for a normal run, and during the run pick up the pace for 20 seconds every now and then.
If you like sticking to your pace, do your regular run first. When your done, do some pick-ups for 50 meters. This is where you run faster than your regular run, but slower than an all out sprint. Do about four to six pick ups to end your workouts.
5. There are so many benefits to running. You’ll be a happier healthier person for doing it, guaranteed! I still run for my health. In addition to the physical benefits, there are also many psychological benefits. Running boosts self-esteem, it can help you manage depression, recover from alcohol or drug addiction, and help you sleep better.
So there you have it. Start running to lose weight. Running can be tough, so start easy and work your way into it. Now get out the door and go for a run! I know you can do it.
– Written by David Tiefenthaler
This article was written by David Tiefenthaler, the founder and main contributor for Tips4Running.com. In addition to running, he’s also an author, and a full time teacher.
You can follow David on Twitter @Tiefsa or visit his blog.