Alot of people start running because they want to lose weight or they are going through a mid life crisis and feel the need to run a marathon to feel better about themselves.
Running can be one of the most taxing exercises for you, it takes alot of energy and it is a very efficient way to burn many calories and drop weight fast if backed with the correct nutrition and also a progressive running program.
If you weigh around the 65kg mark, you will burn roughly 66 calories per Kilometre while you are running, this depends a little on height and your shape too as everyone’s body is a little different at burning calories.
Can I run or am I able to run?
As silly as this may sound, you will have to ask yourself this before you start.
If you are carrying alot of excess baggage you may have to ask your doctor if it’s ok to start a running program.
There may be joint, breathing, heart and other issues that may arise if you just get in there and give it a crack.
Also, running is quite a big commitment, you have to set yourself goals and start small and work up to longer runs, just like setting your weightloss goals.
Another thing you may want to consider too is “How far do I need to run to lose weight?”
Do I have to run like Forrest Gump everyday?
Or can I get the most fatburning return on a half hour interval training run?
Sometimes it may pay to walk before you can run to coin a phrase.
After you have answered or started thinking about the questions above and you want to lose weight while running?
Here are a few helpful hints to get you going.
1 :: A good sound nutrition program is a start.
To lose weight by running, you still need to be using more calories throughout the day than you are eating.
If you start running, you will have a few special needs in regards to nutrition, but a healthy eating plan would still apply.
You have to watch your energy levels and also your cravings of sugars and bad food when you are running to lose weight.
Your body works hard and if you are running in the morning it is easy to overeat through the day as your metabolism hits overdrive after a few weeks.
You can combat this by following the rule of most of the diets and eating plans in the writings on this site, eat small nutritious meals throughout the day, usually 5 to 6 small meals.
Take care of your protein intake to help your muscles recover, I’d monitor carb intake, but in saying that you need to replenish glycogen stores with carbs.
If you have undertaken the High Protein/Low carb approach I’d make sure you were still getting enough carbs that you didn’t feel too flat throughout the day, bump them up a little, but not too much.
2 :: Try to follow a training schedule.
Sticking to your running training schedule is an easy way to keep motivated to run and motivated to keep losing weight.
You know exactly what you’re in for each day and then, each run builds on the next, so it gets harder to stay in bed wrapped in your blanky saying I’m not running today as you won’t catch up if you miss a day.
Also sticking to a progressive routine lets your body adapt and helps to prevent injury in the short and long term as your body adapts over time.
Also, the better you get at running and work through your program, the more km’s you will be covering, this means each run you will be burning more calories, this means, if you are eating the same amount of calories as you were when you started, you will lose weight.
More km’s run = More Calories Burned
3 :: Run frequently.
If you choose not to follow a proper running schedule, you’ll still need to have some consistency with your running training because you won’t be able to lose weight by getting out there once a week. Try to be active in some way daily, if you are too tired you can always walk, but try to aim to run at least 3 to 4 times per week if you aren’t following a schedule.
4 :: Keep challenging yourself to do a bit more.
There are many ways of building intensity into your running for weightloss program and also if your program includes the distance increasing, you will burn more calories throughout your sessions.
These are the best if you are time sparse and only have a certain amount of time to run each day.
By incorporating speed work or interval training into your running can greatly help your weight loss efforts.
This extra speed work or intervals burns a big amount of calories in a short period of time.
You can also change where you run to incorporate hills and the like to increase the toughness of the run. I hope this is a good introduction into running for weightloss and how it can help you achieve your goals a little faster, you don’t have to run forever too, you can chop and change, 3 months running an then 3 months walking etc.
Either way, enjoy running, as you will get fitter and healthier regardless.
Go out there and get amoungst it!