Answering this question is trickier than you might think. The number of calories you burn through running is determined by how many miles you run. So it would stand to reason that the most effective way to slim down through running is to run a lot. However, when you run a lot your body also wants to eat a lot in order to avoid chronic fatigue or injury.
Research has proven the most effective tool for shedding pounds is calorie restriction— that is, eating less. If you do this, you will lose weight steadily at a moderate rate—but you will also lack the energy to maintain a heavy running schedule. The solution is to combine your calorie deficit with a training program designed to keep your metabolic fire burning. Such a program includes three different kinds of workouts. Your body burns fat best when you run at a speed that corresponds to approximately 65 percent of your maximum heart rate.
The longer these runs last, the higher the rate of fat burning climbs, so push the duration instead of the pace in these workouts. Fast running is an excellent tool for weight loss. Not only do you torch the most calories when you sprint, but your body also burns more fat for a longer period of time afterward. This way, you will stay motivated to keep going even after the initial buzz wears off. Believe it or not, easy weight loss is possible.
And while it may seem counterintuitive, easy weight loss requires being easy on yourself. Setting extreme, unsustainable goals almost guarantees burnout. We want our goals to be manageable, so that it does not feel like our weight loss journey is disrupting the rest of our lives.
An easy way to keep your workouts sustainable is to just run through a quick checklist every time you workout. The checklist will include the following:. Sweating is by no means the line between a good or bad workout. However, for most of us, sweating is a good indicator that we are outside of our comfort zone. But add it to the checklist to ensure you are getting out of your comfort zone and doing hard work.
A body workout should require your body to do things it normally does not do. This is how we will see change. This is especially true for those of who sit at a desk or in a car for most of our day. A workout should include movements that you do not do in your daily life.
These groups might include your glutes, biceps, triceps, hamstrings, abdominals, quads, calves, or back muscles. Not every workout needs to hit the whole body necessarily, but be sure your workout contains movements that are abnormal when compared to your daily routine.
Wake up some of those sleepy muscles. Make sure you leave your comfort zone for at least a few moments during every workout.
As described above, this might occur by getting your heart rate up. If you are doing a strength training workout , this might occur by fatiguing a particular muscle group. Getting out of your comfort zone aids weight loss and change by making you both mentally and physically stronger. Each time you get out of your comfort zone, you are proving to your mind and body what you are capable of. So, on your next workout, your body is ready to continue improving, because you taught yourself on the last workout that you can survive discomfort.
This one might not come right away. But, after a couple of successful workouts that meet numbers above, you will notice a burst of energy after a hard effort.
By adding this to the checklist, you will motivate yourself to keep going. Feeling proud of yourself will make it easier to sleep at night and keep moving forward. Because we are focused in this article on running for weight loss, below is a general, loose plan to follow. You may only be able to do a couple of miles worth running at a time before feeling tired and sore, but you can look to other activities to increase your overall hours and energy expenditures by adding cross-training.
Even walking pre- and post-run as an elongated warmup and cooldown can provide extra stimulus to your metabolism, or you can add other sports like cycling to sneak in a couple more hours of training each week. For a week, just add 15—30 minute brisk walks or light jogs right when you wake up, before eating anything. If that goes OK, make it tougher.
You have to train your body and mind to deal with what it feels like, but it works great for most people. Kylee Van Horn, a registered dietitian and owner of Fly Nutrition, regularly works with runners and says that while fasted runs may be beneficial, they need to be done correctly.
For most people, about 20—30 minutes of easy, fasted running in the morning is ideal. To drop weight, though, you need to mix it up. Long runs put a lot of stress on the body and then the body needs to be in repair mode so the metabolism is up. You can also combine this with the tip for intermediate runners by increasing your cool down.
A recent study showed functional high-intensity training can be helpful in improving blood glucose levels and insulin sensitivity.
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