Running is by far the most demanding exercise out there and thus becomes a successful means to shed off few pounds. Running to lose weight will not only help you to burn fat, it will also improve your cardiovascular fitness. You utilize up to 70% of your muscles and can easily burn approximately 400 calories in half an hour!
There are other benefits of running too. These include:
It helps lower blood pressure by making the arteries more elastic.
It maximizes breathing thus making the lungs strong and powerful.
It makes bones stronger and healthier.
It also strengthens the heart and helps prevent heart attacks.
How much running is required for weight loss?
By running you can burn anywhere from 250 to 450 calories in 30 minutes depending upon your weight and the running intensity. Managing your intensity of workout is the key. Your body uses fewer and fewer calories from fat as you increase the intensity of your workout to maximum effort. This is because as the need for energy increases, your body will seek for the most efficient source and will choose carbohydrate-supplied glycogen as it is easier for your body to convert glycogen into energy. So, you don't need to go in for fast pace running to lose weight. Rather, a longer run at a slower pace is best to fasten your weight loss program. Running for 30 to 40 minutes - three to four times a week - at an easy comfortable pace is ideal.
How to get started?
After you have undertaken a running program to lose weight, you need to shop for the right apparel and shoes.
Always try to run in the morning when it's much cooler.
Start with proper warm up and stretching.
If you are a beginner, start slowly and gradually increase your speed and distance.
Run regularly if you want to lose weight and maintain it that way.
Cool down and stretch properly after each workout.
What are the different types of running plans?
The types of plans you can choose from are:
Run-Walk: You do intervals of running and walking combined. For example, running for 5 minutes followed by walking for 3 minutes. As you get fitter, increase the amount of time running and decrease the amount of time walking.
Steady State Running: You do a slow run over a set length of time.
Threshold Running: You run at a quick but controlled pace over a period of time like 30 minutes. This technique will help reduce fatigue when running long distances and improve your running pace.
Interval Training: You run, and then walk, or slow down, for a rest period, and repeat. Example include running for 400m followed by walking or light jogging for 400m. This can repeated up to five to six times. As you get fitter, run harder and faster during the runs.
HIIT (High Intensity Interval Training): It is similar to interval training with the difference that the run part is faster and shorter. You run as fast as you can followed by a rest period and the whole activity is repeated.
Points to Remember:
You may realize that now that you are running more, your appetite has increased as your body needs more calories to fuel these workouts. The key is to make sure that you don't end up consuming more calories than you're burning. Supply you body with nutritious food. When you get back from your run have something to eat (like a banana or any wholegrain carbohydrate) within 15 minutes to refuel your muscles.
As a result of your hard work, you may be tempted to overindulge in high-calorie foods as a reward. Instead of using food as a reward, gift yourself a new running gear or get a massage when you reach a running goal.
Don't let your body settle to a routine as it will shed weight much more slowly. One way to do this is to change your route after a few weeks by either lengthening it or choosing something else.
Intense running stresses your internal organs such as your kidneys, your liver, and your pancreas. So start slowly and progress gradually.
Hydrate often. Water helps protect your joints and regulates body temperature.
Running really is a brilliant way to get in shape. Combine running with a healthy diet and the pounds will take care of themselves.
