When it comes to running weight loss tips, there are plenty of resources, which sometimes tell you different things. Despite popular belief, running for weight loss success stories are also stories about lifestyle changes and long-term strategies. Running does help you torch those extra calories and pounds. However, it matters a lot how you run, how much time you spend running, and what you do after the run. Just like when you plan to get rid of your muffin top, losing overall weight needs determination, ambition, and effort. Today we will look at some tips on how to run to lose weight in an efficient manner. Are you ready?
1. Run for mileage, not for speed records
Your body burns up fat and calories when you take longer runs at approximately 65 percent of your maximum heart rate. On a scale from 1 to 10, with 10 being the maximum effort you are capable of, you should keep your pace at 5 or 6 on the scale. However, push for distance. A slow-paced run will boost your metabolism and keep you in shape. If you want to torch your calories at the stake, you need an intense workout.
2. Don’t get energy drinks or sports drinks while you run
Such drinks, although advertised to keep you on the right track, come packed with carbohydrates and sugar. Your muscles should rely on your body fat for fuel, not on adjuvants. In addition, as we said, balanced diets and lifestyle changes are mandatory no matter if you run or practice yoga. This is why you should replace your energy and sports drinks with healthy alternatives like smoothies for flat bellies or fresh fruit juices.
3. Warm up before a run
When it comes to running for weight loss beginners’ guide, you should know that you should never go out for a run without a good warm-up session. You can start with some cardio training to boost your energy or you can even begin at home with some elliptical workout. Whatever you do, keep those muscles warm and that heart pumping before going out for a run.
4. Take some gadgets to help you stay on track
If you really want to learn how to run to lose weight, you should learn plenty of things about heart rate, the ratio between workout and recovery, level of hydration, your maximum speed, and a number of calories burnt per mile, and so on. Luckily, we now have plenty of gadgets and hi-tech devices to offer us a clear picture of what we do and what we really achieve. From fitness trackers to smart watches and apps, you have plenty of means to monitor your progress and adjust it accordingly. Navigate here to find some great gear.
5. Run in aerobic intervals
For optimal results, you should try mixing effort with recovery – because your body continues to burn calories after an intense phase of the workout while your muscles consume energy to recover. This method works best with beginners and people who have a long-term weight loss plan. Run for about 20 seconds at about 85-90% of your maximum sprint. Then walk slowly for about 40 seconds.
Repeat the cycle for about 20 minutes (or perform 20 such cycles). This helps you keep your metabolism in check, burn fat, allow muscle recovery, and slowly get the hang of it. Repeating such phases also teaches you a lot about your optimal and suboptimal speeds and intensity adjusting according to your heart rate.
Before We Run Out the Door…
…Tell us what other tips and tricks on how to run to lose weight you use. Are you following an A-to-Z running program or do you simply run and hope for the best?
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