How Running and Jogging Can Be Effective in Weight Loss – Things to Know
How Running Helps You Lose Weight
Whether you’re a runner and you want to lose a few pounds or a non-runner who wants to pick up running to shed some weight, the running and jogging exercise could play a great role. Nevertheless, the most important thing to this challenge is the exercise expends energy, and you need to eat to stay energized — but how much you eat is the difference between weight gain, loss or body maintenance and your performance.
There’s a very well defined line between losing weight and losing performance. Think of weight loss like tackling an ultra marathon. It’s not a sprint. Mathematically speaking, to lose weight, you need to create a substantial calorie deficit. It is recommended by most of the experts that you shoot for a weekly calorie deficit of 3000 to 7000 calories to lose 1-2 pounds per week. And the best thing is you can accomplish this deficit by burning more calories with physical activity such as running or eating fewer calories.
Consider in mind, there are a few ways to bust through a weight-loss technique if you’re already putting in the miles but not getting any result.
Consider the Following Types of Running for Weight Loss
There are various styles, each of them has own unique purpose regarding the health benefits of running and jogging. These are the most popular types:
- Base runs: most people would call it a normal run. Usually, the length runs around 6 miles or 10 km and it can be accomplished at your natural pace.
- Long runs: Longer versions of base runs done at the same pace but over a greater distance of around 10–12 miles. They help improve your overall strength and endurance.
- Interval runs: Short, intense runs repeated several times with short breaks in between. For example, 2.5 mile runs with 1/4 mile or 400 meters light jogging between each interval. Doing so will train your running power and speed.
- Hill repeats: Similar to interval runs but done uphill. For example, 10 x 1-minute hill repeats. They coach your running power and speed while improving stamina.
- Recovery runs: Slow runs done after harder runs like hill repeats to add extra distance to your overall run. For example, a 4-minute running at a comfortable pace after a solid speedy run.
- Progression runs: These mimic competition-style runs by starting slow and finishing at a faster pace. They build endurance, speed and reduce fatigue. For example, 5 miles of running at a natural pace, then 1 mile at more than your usual speed.
Is running healthy for reasons other than weight loss?
Both running and jogging have been found to reduce risk of depression and cancer; In one study, it has been found that more than 55,000 adults from age 18 to 100 showed that running at all levels of speed had reduced the risk of cardiovascular disease and added roughly three years to their life expectancy.
To get started and to keep the weight loss going, follow these tips:
“Start slowly, and then ramp it up.”
If you attempt to go all out on your first day of running after months, or even a lifetime of couch-sitting, you’re not only risk getting injured, you’d probably be so sick and miserable that you’ll want to throw those new joggers in to a trash. Instead, start slow and easy, knowing that every day you will do a little better.
Here’s what Expert suggests:
First Two Weeks: Start by running or jogging for 1-2 minute; then walking for 1 minute. Increase reps as you proceed in feeling more comfortable and try to fit in at least 3 runs per week.
Week 3: Increase your running time to 3-4 minutes, broken with 3 minutes of walking.
Week 4: Try 5 minutes running or jogging, followed by 2 minute walking.
You must understand that running is only half way to get through when it comes to weight loss. What you are needed is to pay attention to the calories intake, and studies have revealed that when people exercise, they tend to compromise their body by consuming more food, especially sweets.
If you need a little burst of energy before your run, experts suggest fueling up with a snack higher in simple carbohydrates and lower in protein, fat, and fiber, which take longer to digest – that comes 1500 calorie diet plan for a average person to lose weight with the running and jogging exercise.