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Run to Lose Weight – 4 Tips for Fast and Maximum Weight Loss Running Results!
Choosing a running weight loss program is the surest way to shed those pounds and keep them off forever. Running is excellent cardiovascular exercise and sheds pounds like no other training program. Not only that, regular running will increase your fitness, shape your body, make you look younger and be more productive and so on.
So if you’re looking for the best running strategies for weight loss, here are 4 ways to help you get the most out of your training sessions.
1- Add more miles
Most beginners make the mistake of keeping the same running distance week after week. This is a guaranteed way to hit a plateau sooner or later in both performance and weight loss results. In fact, running can be really tiring if you choose to take this approach. Instead, try challenging yourself by adding more miles to your run and you will definitely see your results improve drastically.
The best way to increase your mileage without risking injury or burnout is to stick to the 10% rule. You can only increase your weekly running distance by 10% from one week to the next. For example, if you start out running 10 miles a week, you can aim for 11 or 11.5 the next week and build on that.
2- Do interval training
This type of training, also known as high-intensity interval training (HIIT), is ideal for burning calories and shedding pounds in the shortest amount of time. Interval training consists of high-intensity running intervals interspersed with low-intensity runs for recovery and rest. For example, you run at around 80-90% of your maximum heart rate for one full minute, then reduce your running pace to an easy jog for recovery and rejuvenation.
Here is a typical interval workout:
– Start with a 10-minute slow jog as a warm-up. Breathe deeply and stretch gently.
– Do one full minute of high intensity interval, then slow it down and allow for recovery.
– Repeat the pattern 9-10 times. The length and duration of each interval depends on your current fitness and goals.
3- Keep a food diary
Although jogging burns a huge amount of calories, the weight loss process only takes place when you create an energy deficit. This means you take in fewer calories than you burn. And it is done. No magic bullet here. That’s why it’s important to get your nutritional needs right without taking in too many calories and unintentionally gaining weight instead of losing weight.
The best way to develop good eating habits is to keep track of every calorie you put in your mouth. For this you need a food diary. Once you start using it to track your eating habits, you will be your own detective and be able to determine what needs to be changed and/or maintained. This gives you clarity on what works for you and what doesn’t. Be honest with yourself. And don’t forget to cut back on junk food and include a healthy mix of lean meats, leafy greens and good (complex) carbs in your diet.
4- Run regularly
Going for a few runs around the block and expecting the weight to come off overnight is futile. You can actually lose weight, but you won’t keep it off forever. You will only achieve long-term success if you run regularly. The best way to achieve consistency with your running training is to make your exercise routine a daily habit.
According to Tony Schwartz, author of “The Power of Full Engagement”, the best way to turn any activity into a daily habit is to commit to doing it for 4 consecutive weeks, non-stop. After that, it will be much easier for you to keep running regardless of what is happening around you.
These 4 training guidelines are great and can easily get you to your desired body weight. However, the key to success is the speed of implementation. So take action based on what you just learned. But don’t feel the need to follow them verbatim. Just remember to always do your best and stay fit.
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