Running is a very natural activity. Unlike weight training which has many nuances in form and methods, running is a basic activity and as long as you maintain good posture
and follow what was mentioned earlier, you will definitely become a good runner.
The most important point to remember is that the only way to start a "Running to lose weight" process is to actually go out and run. Reading this article only will not make you lose weight.
You absolutely MUST take action. Once you put in the sweat equity, your body will drop the pounds.
Now let’s look at certain issues that are highly debated among runners and fitness professionals.
Should you run on an empty stomach?
This question has been debated so much its critics and defenders have written books about it.
If you want to lose weight, you should definitely run on an empty stomach, preferably upon waking.
The reason for this is that your glycogen stores are low. So, your body will burn fat for fuel instead of the muscle stores.
There are 2 conditions which you absolutely must follow.
The duration should be between 20 to 30 minutes. No longer.
You should run at a steady pace. A good way to measure this is to ask yourself whether you could hold a steady conversation during your run. You must be able to.
If you can’t because you’re panting, then you’re going too fast.
Running on an empty stomach is a tool you can use every now and then to burn stubborn fat stores. Alternate it between days of high-intensity runs.
Go barefoot or wear shoes?
Running to lose weight
Shoes. Always wear shoes. There are proponents of barefoot running who believe that wearing shoes hinders their natural stride. So, they choose to run barefoot.
Since the aim here is to lose weight by running, let’s just keep things simple and run with shoes. You do not want to spend time looking for a safe place to run without shoes.
If you’re using a treadmill at home, you may wish to give it a try and see if it works for you.
However, it really is best to stick with shoes because running is a high impact activity.
Having shoes that cushion your feet is definitely a good idea.
Treadmills or Tracks?
Running to lose weight
This is up to you. There are pros and cons to both. With treadmills, things can get boring and the scenery never changes.
The speed is pretty much fixed and you will have to adjust it if you want to go higher or slower. If you’re on the tracks, you can speed up or slow down as you wish.
However, if the place you live in is facing inclement weather, going out to run may not be an option. Or if you only have time to run at night, safety may be a concern.
In cases like this, a treadmill in the privacy of your own home will be better. In the end, both are effective.
It’s just a matter of preference and budget.
How Do I Calculate MHR or Maximum Heart Rate?
You can get your MHR by deducting your age from 220.
For example, if you’re 35 years old…
220 – 35 = 185 (your max heart rate)
To easily keep track of your heart rate, it would be a great idea to get a heart rate monitor. They are pretty affordable and you’ll always be able to track your heart rate
and see if you are in the zone ideal for you.
Take note that the MHR can be affected by factors such as hydration, heat, heart size, etc.
So, if you feel discomfort while exercising in the MHR zone, drop your intensity a notch or two.
Don’t push past beyond the point of discomfort.
How should I breathe while running
Running to lose weight
There are a few pointers to take note of about breathing while running. Correct breathing will result in you running faster and experiencing less fatigue.
Breathe with your belly, not your chest. You should see your belly expanding and contracting.
Breathe deeply.
Measure your breaths to your steps. If it’s a leisurely run, inhale once for every 3 or 4 steps and exhale once for the same amount of steps. If it’s a fast run, breathe in for every one or two steps.
Keep your mouth slightly open so air can go in through both your nose and mouth.
The key point to note is that
breathing just like running is a natural activity.
Don’t worry too much about it.
The more you run, the better your lung function will be and
breathing will be easier and natural.
Run consistently. That’s the key to improvement.
Is there any way to train myself to run faster?
Yes, there is. It’s a proven method that will make you a faster, stronger runner. It’s a method created by, Adam Kessler, who has had 15 years of experience in training athletes to be faster at their sports.
You can also check out this article: https://www.youngathletehub.com/2012/01/easy-weight-loss-could-be-the-solution-to-run-faster
Ah ha!
Finally, the question that you’ve been waiting for.
The answer has been broken down below.
Follow it closely and the fat will melt off your body.
Running to lose weight
Always make sure your daily caloric intake is at a deficit. Running to lose weight will only occur when your calorie intake is less than the amount you expend.
You must alternate your running tempo over the week.
o Monday, Wednesday – High-intensity interval cardio Tuesday, Friday, Sunday – Low or moderate intensity (running on an empty stomach for 30 minutes)
o Thursday, Saturday – rest days
The above is just an example.
Change the days to suit your schedule.
As your fitness improves, you may choose to do high intensity for 3 or 4 days a week.
- A high intensity workout should look like this.
Week 1 – Sprint 30 seconds, walk 30 seconds (Do 15 repetitions)
Week 2 – Sprint 45 seconds, walk 45 seconds (Do 13 repetitions)
Week 3 – Sprint 60 seconds, walk 60 seconds (Do 10 repetitions)
The point to note here is that you may not be able to do the full number of repetitions.
That’s ok.
What you need to do is try your best and be panting and
perspiring like crazy. You want a hard workout that leaves you breathless.
Train as hard as you can but be sensible.
Over time your stamina will improve and you will be able to sprint for longer periods.
These hard sprints are extremely effective for weight loss.
Have you seen the sprinters’ bodies at the Olympics?
Hard, toned and muscular like they were chiselled from stone.
That’s the power of sprinting.
High-intensity training will take its toll on your body’s nervous system.
It is a very taxing form of exercise.
That is why you alternate it with slow cardio.
On the slow cardio days, just a 30-minute jog on an empty stomach will do.
It has to be at a comfortable pace. That’s it.
Follow this method, eat right and you will lose weight.
As you improve, you may find hills to run up and down to make things more challenging. You could run uphill with all your might and then walk down.
Repeat till you are exhausted. Wow! What a workout.
Always bear in mind that with time all things are possible.
You will get faster. You will get stronger. You will lose weight as long as you keep at it.
There will be times when you eat too much.
There will be times when you are emotionally troubled and may not be able to give your best during your workout.
There will be occasions where you have been losing weight for a while and suddenly the weight loss stops, or you gain a pound instead.
All this is extremely normal. Success is not linear!
It’s ok to slip up.
We are all human…
But what you should never ever do is give up just because you slipped once.
If you eat too much on one day, don’t automatically assume that it’s all over and go back to poor eating habits and forget about exercise.
No! No! Tell yourself its ok.
You slipped up once but you will work out harder the next day and keep moving.
The key is to keep moving.
Don’t let small setbacks throw you off the track.
Keep on keeping on.
Success will be yours.
Source: http://www.easyhomeworkout101.com/2017/05/running-to-lose-weight.html