How to run helps you lose weight

Running is an incredibly popular way to exercise.

In fact, it is estimated that only in the USA. UU., More than 64 million people have run at least once in the last year (1).

Running is also linked to many health benefits, and it is one of the best types of exercise to help you lose weight.

This article explains how running can help you get rid of unwanted pounds.

There are many types of running

There are many different styles of running, each with its own purpose and benefits.

These are the most popular types:

  • Base runs: What most people would call a normal career. They are of short to moderate length, they travel around 6 miles (10 km) and are performed at their natural rhythm.

  • Long races: Longer versions of the base races are done at the same pace but at a distance greater than about 10 to 12 miles (15 to 20 km). They help improve your general physical condition and endurance.

  • The interval runs: Short and intense races repeated several times with short breaks in between. For example, 5 x 0.5 miles run with a light trot of 1/4 mile (400 meters) between each interval. These races train your power and speed of race.

  • Hill repeats: Similar to interval races but done uphill. For example, 10 x 1 minute of hill repeats. Train your speed and speed while improving your endurance.

  • The recovery is executed: Slow races are made after the toughest races, such as hill repetitions, to add an additional distance to the overall race. For example, a 4-minute race at a comfortable pace after a tougher race.

  • The progression runs: These mimic style races start slowly and end at a faster pace. They build resistance, speed and reduce fatigue. For example, 5 miles (8 km) at a natural pace, then 1 mile (1.5 km) at a rapid pace.

Summary: There are many types of careers, each with its own purpose and benefits. Normal executions are considered basic executions.

Burn more calories than most exercises

Losing weight requires you to burn more calories than you consume, and exercise can help you do so.

Running is a good option because it burns more calories than most other types of exercise because it requires many different muscles to work hard together (2).

In particular, high intensity interval training (HIIT) involving running burns most of the calories per minute by using several muscles at maximum power.

The difference in calories burned when running versus other exercises is supported by research.

For example, a study with 12 men and 12 women compared how many more calories were burned 1 mile (1,600 meters) burned than walking the same distance on both a treadmill and a track.

The results showed that, on average, running 1 mile on the treadmill burned 33 calories more than walking, and running 1 mile on the track burned 35 calories more than walking (3).

33-35 calories may not seem like a big difference at first, but in a 10-mile race, this can equate to burning 330-350 calories more than walking the same distance.

A report from Harvard University compared calories burned in more than 30 minutes by people of three different weights and found similar results.

Specifically, they discovered that a 155 pound (70 kg) person could burn 372 calories in 30 minutes at a moderate pace of 6 miles per hour (10 km per hour).

This is the amount of calories that are burned during vigorous swimming and martial arts, and even more than those that are burned during a 30-minute basketball game (4).

Summary: Running is an excellent exercise option to lose weight because it burns more calories than many alternatives.

High intensity running continues to burn calories after exercise

Exercising regularly will help you lose weight, but only a few types of exercise will continue to burn calories even after you finish exercising.

High-intensity running types, such as hill repetitions and interval races, can continue to burn calories up to 48 hours after exercising (5).

These exercises use many muscles and need more energy to recover. This is often called the "post-combustion effect" among the fitness community.

Several studies have found that the "post-combustion effect" could help burn significantly more calories over time (6, 7).

In one study, 10 men pedaled for 45 minutes at an intense pace to calculate how many calories they burned after training and for how long.

The average participant burned 519 calories during his training and 190 additional calories during the 14 hours after training (7).

Although the previous example uses cycling as an example, the "afterburning effect" also applies to high intensity performance. Cycling is simply a convenient way to measure calories burned in a controlled laboratory study.

Summary: High-intensity races such as sprinting, intervals and slope races can continue to burn calories long after a workout due to the "after-burn effect".

High intensity running suppresses appetite and helps you eat less

Many people try to reduce their calorie intake by eating less or changing the food they eat.

Unfortunately, these strategies sometimes only increase hunger and make losing weight a challenge.

Several studies have found that high-intensity racing can fight this fight by reducing your appetite after a workout (8, 9).

The exact processes surrounding this response are not clear, but one way to run high intensity can reduce appetite is by suppressing levels of the hunger hormone ghrelin and producing more satiety hormones such as peptide YY (PYY).

A study in 11 men found that running for 60 minutes or strength training for 90 minutes reduced ghrelin levels, compared to no exercise. Only in execution increased the production of PYY (8).

Another study with nine men compared the effect of 60 minutes of running and no exercise on ghrelin production. They found that running low levels of ghrelin for three to nine hours compared to no exercise (9).

Summary: Running can help you lose weight by decreasing the production of hunger hormones and by increasing the production of satiety hormones.

Running from moderate to high intensity points to harmful belly fat

Carrying excess abdominal fat is extremely bad for your health.

Many studies show a connection between belly fat and an increased risk of heart disease, type 2 diabetes and many other diseases (10, 11).

Studies have found that moderate to high aerobic exercise, such as running, can reduce abdominal fat, even without changing your diet (12, 13, 14).

An analysis of 15 studies and 852 participants found that aerobic exercise reduced abdominal fat without any change in diet. However, moderate to high intensity training was more effective in reducing abdominal fat (14).

Another study of 27 middle-aged women found that high-intensity strokes significantly reduced abdominal fat, compared to walking / running at low intensity or without exercise (15).

Finally, a study of 45 healthy but inactive women found that high-intensity interval exercise three times a week significantly reduced body fat and abdominal fat, compared to steady-exercise or no exercise (16).

Summary: Many studies have found that aerobic exercise of moderate to high intensity, such as running, attacks harmful abdominal fat, even without changes in diet.

Running has many other health benefits

Apart from weight loss, running has been linked to many other health benefits.

Some specific health problems that running can help prevent or alleviate include:

  • Heart disease: A 15-year study with more than 50,000 participants found that running at least five to ten minutes a day, even at low speeds, reduced the risk of heart disease by up to 45% (17).

  • Glycemia: Running can lower blood sugar by making the muscle cells more sensitive to insulin. This helps the sugar pass to the muscle cells for storage (18, 19).

  • Waterfalls: One study found that moderate walking and running vigorously reduced the risk of cataracts, since more exercise directly resulted in a lower risk (20).

  • Falls: Running can reduce the risk of falls among the elderly. Research shows that elderly participants who run are less likely to fall because the leg muscles are more sensitive (21).

  • Damage to the knee: A common myth is that running is bad for the knees. An analysis of 28 studies refuted this misconception and found strong evidence linking physical activity with stronger Knee tissue and healthier knees (22).

  • Knee pain: Running can also help reduce knee pain. A study of participants with an average age of 64 years found that running was not related to knee pain or arthritis. In contrast, the participants who ran the most actually had Less Knee pain (23).

Summary: Along with weight loss, running can provide several health benefits, including a lower risk of heart disease, lower blood sugar, lower risk of cataracts, lower risk of falls, stronger knees and less knee pain.

How to start

There are many items available for running, but most beginners can survive for the least.

This includes good running shoes, a comfortable shirt, a bottle of water and running shorts, socks or comfortable pants.

It is highly recommended that women wear a sports bra while running to reduce pain. Reflective equipment is also highly recommended if you plan to go jogging during the early hours or late at night. This will help prevent any accidents.

Here are some basic concepts you should know before starting a career training:

  • Frequency: To begin, aim for 3 to 4 days of racing per week. This allows enough recovery time between workouts.

  • To warm: Before each race workout, it is important to warm up and stretch to prepare your body for the race. Start stretching, followed by 5 minutes of walking at an easy pace. Then, slowly move towards a power walk.

  • Cool down: At the end of the race, be sure to cool down with 5 minutes of walking, gradually slowing down as you go.

  • Total Time: Aim for about 30 minutes in total. This includes 5 minutes for a warm-up, 5 minutes for a cool down and 20 minutes for running / walking in between.

Summary: Running is easy to start and requires minimal equipment. A beginner should aim to run for 30 minutes 3 or 4 days a week, including 5 minutes of warm-up and cool down.

Sample execution plan

If you want to enjoy the benefits of running, this is a one-month plan to start.

A beginner's plan will begin alternating between running and walking, increasing the minutes spent running each week.

Do each set of activities from 3 to 4 days per week.

One week

  • 5 minutes warm-up

  • 1 minute running at your natural pace, and then 2 minutes walking at a moderate pace - repeat 7 times

  • 5 minutes cooling down

Week two

  • 5 minutes warm-up

  • 2 minutes running at your natural pace, and then 2 minutes walking at a moderate pace - repeat 5 times

  • 5 minutes cooling down

Week three

  • 5 minutes warm-up

  • 3 minutes running at your natural pace, and then 2 minutes walking at a moderate pace - repeat 4 times

  • 5 minutes cooling down

Week four

  • 5 minutes warm-up

  • 4 minutes running at your natural pace, and then 2 minutes walking at a moderate pace - repeat 3 times

  • 5 minutes cooling down

After the end of the month, try to advance by running longer at your natural pace or walking less between each race. Try to add different career styles as you feel more comfortable.

If you are not used to regular exercise or have a pre-existing medical condition that may be affected by exercise, consult a health professional before beginning any exercise program.

Summary: A beginner's career plan must alternate between running and walking. As you go, increase the time spent running weekly or reduce the time you spend walking between races.

How to stay motivated

Sticking to a dedicated career plan can help you achieve long-term success with your weight loss goals.

The trick to stay motivated is to keep it fun so you will not be tempted to invent excuses to avoid your training.

Keep your workouts interesting by changing your race route every few weeks or by adding different types of races such as intervals or repeats of slopes.

Running with a friend who challenges you can keep you responsible and provides additional security if you run during the early or late hours of the day.

If you find it hard to motivate yourself early in the morning, try taking off the train the night before to save yourself some effort in the morning.

Enrolling in marathons or other competitions when you feel comfortable can also provide you with additional motivation to run and stay focused.

Summary: Changing your workouts often or running with a friend can make your routine fun and help you stay motivated in the long term.

The bottom line

Running is an excellent form of exercise to lose weight.

Burn lots of calories, it can help you keep burning them long after a workout, it can help suppress your appetite and attack harmful abdominal fat.

In addition, running has many other health benefits and is easy to start.

Unlike many other types of exercise, running requires little equipment, it can be done anywhere and there are many ways to keep things interesting.

If you find it difficult to motivate yourself to run, try finding a partner to run or change routines frequently to add variety to your training.

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