“Running – weight loss.”
Running .. and weight loss. They are more related and interconnected than you think.
Running is a great way to burn calories. You can burn up to 671 calories in 30 minutes if the right conditions are met. However, many people make mistakes that can ruin their efforts and hinder their progress when running for weight loss.
Know how to run to lose weight safely and efficiently by avoiding these common mistakes:
Mistake 1: Starting Too Fast
Running too fast and too often prevents your muscles from having enough time to repair damage and fully recover. Immediately setting a pace that you can’t maintain unnecessarily jack up your heart rate and can tire you out faster. This may eventually decrease overall running performance, lead to a lack of progress and result in a number of various chronic injuries.
TIPS TO IMPROVE YOUR RUNNING PACE
- Try interval training
Interval training includes a variety of exercises where you alternate between high-intensity sprints and slower recovery phases throughout a single workout.For standard interval training: - Start by warming up for 10 minutes.
- Sprint for 200 meters at 95% of your capacity.
- Pause for one minute or until your heart rate falls below 120 beats per minute.
- Repeat the exercise four more times.
- Introduce tempo running into your training
Tempo running is when you’re running faster than your regular pace but for a shorter duration.
For standard tempo training:
- Warm up for 10 minutes
- Run at about 75% of your maximum speed for as long as you can – perhaps 15 to 20 minutes.
- Improve your running form and method
Correct running form is essential for improving your running pace. Run properly by maintaining a relaxed posture with your hands, shoulders, and arms swinging at your sides.
Mistake 2: Not Warming Up
Another mistake beginners make when running for weight loss is not warming up.
Warming up before running progressively raises your heart rate and breathing so you can better prepare for the demands of your workout. Starting an intense physical activity without allocating time for a proper warm-up can cause unnecessary strain on your lungs and heart.
10 DYNAMIC STRETCHES YOU CAN TRY BEFORE RUNNING
- Walking Knee Hug x 10 on each leg
- Side Lunge x 10 on each leg
- Ankling and Calf Mobilization x 10 on each leg
- Lateral Lunge x 10 on each leg
- High Knees x 10 on each leg
- Lateral Shuffles x 30 to 60 seconds
- Soldier Walks x 10 on each leg
- Glute and Piriformis Activation x 10 on each leg
- Leg Swings: Abductor and Adductor x 10 on each leg
- Leg Swings: Hamstring and Hip Flexor x 10 on each leg
Mistake 3: Not Fueling Up Properly
Your body uses two primary sources of fuel (fat and carbohydrates) to feed the muscles when you’re running. Properly fueling your run helps reduce fatigue and speed up recovery. On the other hand, fueling up on the wrong foods or not at all before a run can cause stomach cramps or can lead to plummeted energy levels.
HERE ARE SOME PRE-RUN FUELING TIPS TO RUN FOR WEIGHT LOSS:
- Consume 200-300 calories of easily digestible carbohydrates.
- If you consume solid food like bread, rice, and apple, eat at least 1-2 hours before the start of your run.
- If you eat within 60 minutes or less before the start of your run, choose liquid fuel such as sports drinks, smoothies, or other foods with a higher water content like a watermelon.
- Consume 8 to 12 ounces of water or another liquid one hour prior to the start of your run. If you run in the morning, a glass of water by your bedside that you can drink as soon as you wake up is a fantastic approach to this.
FUELING TIPS DURING THE LONG RUN:
- For long runs lasting for 1 to 2 hours, consume one source of carbohydrate energy such as a sports drink.
- For long runs lasting longer than 2.5 hours, consume a combination of carbohydrate sources like a sports drink, low-protein, and low-fiber solid foods.
- Setting a watch alarm every ten minutes and taking sips of fluid can be helpful. You can also drink a larger volume of fluid every fifteen to twenty minutes.
POST-RUN FUELING TIP
- Have a meal or consume a smoothie with 300–400 calories and a 4:1 ratio of carbohydrates to protein within 30 minutes of finishing your long run to maintain blood sugar levels, replace muscle glycogen, and repair muscle tissue.
- Continue to eat balanced meals and snacks throughout the day that contain three to four parts carbohydrates to one part protein, and drink water to rehydrate.
Mistake 4: Overtraining
Overtraining commonly causes exhaustion, chronic muscle pain, a higher resting heart rate when you wake up, mood swings, and a weakened immune system. It is important to include proper rest in your schedule.
You might decide to take 1 rest day per week if you are training for a major race or running high mileage. You can also run your mileage over a fewer number of days per week and add in a second rest day or an active recovery day.
Mistake 5: Not Cross-Training
You can increase your strength without going overboard by engaging in cross-training. Running involves repetitive movements with your legs, abs, and even arms in precisely the same ways. Cross-training can help you recover faster, prevent injury, fix muscle imbalances, and boost aerobic capacity. In particular, you could do your tempo run workout on Monday and then recover with an easy swim or bike ride on Tuesday. And you could alternate a light running day with a heavy weightlifting session on Wednesday.
These mistakes are common for beginners and could really negatively impact your progress. Knowing how to run for weight loss properly can level up your running routine. So take notes and ensure your efforts are not wasted – making your run for weight loss effective and efficient at helping you achieve your desired results.
