There are many benefits of running but it is considered one of the best activities for fat burning. It is the key to losing weight fast. Most of the runners start running to lose weight. And also take advantage of all benefits that running brings to physical and mental health and well-being. The benefits of running help tone muscles, improve fitness and physical appearance and bring great benefits to the cardiovascular system.
Running regularly helps you lose weight fast and reduces the likelihood of developing serious health problems.
Running regularly reduces the risk of getting breast cancer, suffering a stroke, delays the early stages of osteoporosis, improves hypertension, avoids great psychological stress and helps you lose weight fast.
Can I Lose Weight Running?
Yes. If you eat properly and go running at least 3 times a week, you can lose weight by running. It is usually one of the most feasible alternatives because in addition to burning calories, it is cheap (does not require a large economic investment of material), it can be done outdoors and allows you the time flexibility you need.
Start Running with the Goal of Weight Loss
To lose weight you have to follow a balanced diet, where you do not eat more calories than you burn, and combine this with exercise. If you are considering starting to run to lose weight, this may be a good alternative.
Sweat does not lose weight. You will lose liquid temporarily and the heat will only make you tired much more. So do not try to cause sweating or go running the hottest hours. After training, drink water and avoid, for now, isotonic drinks.
You will need to rest. Try not to run every day and if you do it, spend less time or less intensity. Your body is not used to so much exercise and you should go little by little. Don’t forget to warm up and stretch before and after running.
Do not make too many kilometers. At first, try not to run more than 20 minutes in a row. Go slowly increasing 2 or 3 minutes a day every time you go out or alternate walking and running. If you find yourself with the strength to run more, do it twice a day but don’t run too many kilometers at once.
Control the intensity. In the same way that you should not exceed the kilometers, apply the same to the rhythm. Run at a comfortable pace at the beginning and when you have been running for a couple of months, the intensity of your workouts will increase.
Do not stop eating. You will need fuel for the effort you are going to make. Eat a balanced diet, make 5 meals a day and avoid fat intake. If you need the help of a nutritionist, you can use a personalized diet.
How to Run to Lose Weight
To burn calories by running and lose weight effectively we must know and take into account the training zones according to the heart rate.
The training zones refer to the percentage of maximum heart rate (MHR) and in each of these areas our body undergoes some effects or others. Let’s meet them:
Restful Cardiac Zone: the pulsations we have when our body is in a state of rest.
Cardiac Safety Zone (50-60%): soft work for beginners, warm-up or training after a period of inactivity.
Weight Control or Recovery Zone (60-70%): it is the typical work we do when we are jogging and it is the ideal weight loss. The aerobic condition and oxygenation of the muscles predominate.
Aerobic Threshold Zone (70-80%): the cardiovascular system and aerobic capacity are developed. Ideal as preparatory training for competitions.
Anaerobic Threshold Zone (80-90%):anaerobic capacity is developed. Use of glycogen stored in the muscles as the main fuel.
Danger Zone (90-100%): the maximum effort that our body can tolerate with a maximum oxygen restriction. Only for expert professionals.
The ‘ fat burning area’ that interests us to lose weight running, would be the one that is between 60% and 70% of our FCM. It is a strip in which our body uses the fat it accumulates as fuel. There are many ways to calculate it, one of them is (FCM = 220 – age in boys; 226 – age in girls).
So the important thing is not to run more kilometers or run faster. You should go jogging 3 to 5 days a week and stay within that training zone. Try not to raise or lower the keystrokes for at least 20-40 minutes per session. You can use a heart rate monitor to check your training zone although, if you don’t have it yet, it will be enough for you to jog and be able to talk while running.
How much time do you have to run to lose weight?
According to experts, to lose weight and notice results we must go running 3 or 5 times a week. The most advisable thing would be to run at a slow pace for about 20-40 minutes within the FCM Weight Control zone (60-70%).
If you just started, go jogging 3 times a week for 20 minutes to get used to your body to exercise. Little by little you should increase the frequency of the sessions and their duration.
If we run following this premise, we will get into the ‘fat burning zone’ or ‘lipolysis zone’ where the body uses fat as the main fuel. Remember that the important thing is not speeding or intensity, but to run while staying within that weight control zone.
Is it effective to run on an empty stomach to lose weight?
This is a subject that always causes a lot of controversy and according to the expert or study, you consult you will receive a position in favor or against this practice.
First, we must know that fasting refers to training done after 8 hours (at least) without eating food. Normally, it usually occurs when we wake up in the morning and go jogging without breakfast.
The theory is based on the fact that, as glycogen levels have decreased during the night when exercising our body will not have carbohydrates to use and will obtain energy directly from fat. But we must bear in mind that, depending on the subject’s metabolism, this may work or not.
My advice is that you always eat something before going for a run, especially if you are not an expert runner. Training on an empty stomach is not proven to help you consume more calories running at a moderate intensity. We will always perform more if we are well fed and avoid nausea or dizziness if our brain has glucose.
Is it better to walk or run to lose weight?
It depends. Both options can help us lose weight and are healthy for our body but we must assess the advantages of each alternative.
If we want to lose weight walking we must bear in mind that we are not referring to quiet walks. When we talk about walking I mean what we know as ‘power walking’, that is, to walk at an energetic and fast pace. According to experts, our maximum frequency should be around 60% of our heart rate to talk about an effective walk.
If you are a sedentary person, with diabetes, overweight or obesity and arterial, muscular or skeletal problems, walking is a very good alternative for you. Think that running involves more effort for the joints. Therefore, depending on the person, his physical state and his state of form, one thing or another is better.
A sporty and physically fit person will usually choose to run to lose weight. More calories will always be burned running, as when exercising more intensity, more calories are burned and after training more calories are burned until the body returns to its basal metabolic rate.
Taking into account the advantages of each option you can decide which one is best for you. But if you decide to go for a walk, remember that you will lose weight if you spend at least 3 or 4 days a week in sessions of about 40 minutes.
- 10 minutes of running + stretching
- 10 minutes of active walking progressively accelerated.
- 5 x 5 minutes of running at a moderate pace (having no problem breathing is a good guide) with 1 minute of recovery.
- 15 minutes of active walking. Stretching.
Repeat this 3 to 4 days a week. After one month change the style or run more or less according to your need. You will see result consequently.
Other benefits of running
The benefits of running daily for our well-being are well known. Whether in a gym or outside, running can be a good way to maintain your body. The benefits and advantages of running on our body are both physical and mental. Some of these benefits are mentioned below.
1. Burn calories
Running is one of the simplest ways to burn excess body fat. Fitness instructors around the world put great emphasis on smooth and steady running, this not only works for people who want to lose weight, but also for those who want to keep fit.
2. Improves brain activity
Running reduces the risk of heart attacks. During the fastest exercise, the arteries and veins contract and expand more frequently, which increases their elasticity. This helps in the regulation of normal blood flow and prevents diseases such as high blood pressure.
For example, before making personal or work decisions, we recommend a few minutes of outdoor exercise. You will see how you can analyze situations better!
3. Strengthens cardiovascular health
Running every day (or several times a week) allows us to enjoy cardiovascular health in excellent conditions. This is because during the exercise the heart must pump more blood and the lungs consume as much oxygen as possible. This is what subsequently allows us to have more resistance to any activity we do.
4. Prevents cancer
According to some studies, another of the benefits of running daily for health is related to a reduction in the onset of cancer, especially lung, colon, prostate and breast. This is because of the exercise allows the development of new benign cells and prevents the body from producing malignant cells.
In turn, it is proven that those cancer patients who run or jog outdoors are more likely to survive and heal. Treatments are more effective in people who exercise or exercise regularly.
5. Strengthens the joints
Until a while ago it was believed that running – among other exercises – was harmful in those who suffered from arthritis or certain conditions at the joint level. However, today it is known that this discipline has very good effects as it strengthens the area and prevents inflammation and pain.
6. Reduces the risk of osteoporosis
This disease that affects the bones is suffered by millions of people around the world, mainly over 45 years and women. While it is related to calcium consumption and over time, it is also true that exercise can help reduce the problem.
Running is an excellent option to increase the mineral density in the bones, especially the legs and hips, the main ‘involved’ during the routine.
7. Lower stress levels
Running daily also helps lower stress levels. In today’s highly competitive world, stress is something we all experience in our personal or professional life. Daily running can help reduce stress and anxiety.
Running brings great benefits to people suffering from depression. While we run, our body produces hormones known as endorphins. These help to regulate the mood, so that the person feels happier.
8. Improves skin health
Another benefit of running daily for health is related to how your skin will look after exercising. We recommend that you wear a good protection factor and sunglasses to avoid redness or premature aging of the dermis. In this way, running can help make people look younger. Researchers believe that running unlocks the stem cells of the muscles, which helps to slow down the aging process.
Running: Constancy is the Key
As you can see, you can lose weight by running whenever you have an adequate diet and take into account the advice we have given you in this article.
You will not lose 10 kilos in a week, there is no miracle diets nor is it good for your body to lose a lot of weight in such a short time.
Get the idea that the key to losing weight is going to be constancy, so focus on maintaining that motivation that will make you run, the improvement of your health or that those pants that you like so much are good for you.