Running to lose weight: how much and how to train

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Do you want start running to lose weight and regain optimal physical shape?
You are in the right place ! Running is one of the best sports for losing weight: it’s acardio activity for high intensitywhere the number of muscles solicited is greater than in other exercises, which makes it possible to burn a lot more calories.
You have to start on the right foot and follow a training program aimed at losing weight, taking care of nutrition and strengthening muscles with resistance exercises.
In this article you will find all Tips to start running to lose weight.

Here are our tips on how run to lose weight:

Tips before you start running

When you start running, especially if you are slightly overweight And you haven’t exercised for a long time, there are some tips to follow before you start your workouts. These tips will help you train with more confidence and with better results, running better, with less risk of injury and reaching your goals sooner.

Make a visit to the sports doctor

To start a training plan, it is essential to be in good health and make sure you can cope with physical exertion. For this, it is very important to perform a visit of a sports doctor to a specialist who will assess your ability to run. This way you will be more confident in your physique and you will be able to enjoy your workouts one hundred percent.

Start eating a balanced diet

Do you think running is enough to lose weight? Certainly not! Before starting training contact a food professional, to have a balanced plan, adapted to help you achieve your goal in the best way. When we play sports food is our fuelso don’t forget that vitamins, proteins and minerals are faithful allies for the development of muscle mass and for having the right amount of energy to run.

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Don’t start running

The actual training start with small steps: advice is to start long walks at a brisk pace before running, they will help the body gradually get used to the effort. This is especially important when the body is weighed down by a few extra pounds.

woman practicing fitness walking at the park

Useful tips for running and losing weight

Once you’ve seen your sports doctor and feel ready to transition from walking to running, it’s time to get serious and plan an effective training plan. These are the basic tips for train your best for the purpose of losing weight.

Train regularly

Training must be regular and you must continue always graduallywithout overdoing it or expecting results to be visible after a few days.
The advice is to run at least 2-3 times a weekto maintain consistency in training. Speed ​​doesn’t matter when you’re just starting outa medium-slow running pace is perfect for not getting too tired and if one day you are too tired to run… walk! Running and walking alternately at medium pace it will help you practice regular physical activity and not lose consistency!

Take good rest

You don’t have to run every day to lose weight faster; instead the body needs the right time to rest to recharge your batteries and avoid overtraining or the risk of injury from overexertion.
Underestimating rest days is a common mistake; taking a break from training is doing regenerate muscle fiberseliminate lactic acid give your muscles time to recover effort.
Observing the right rest times will make you progress faster in muscle development, without experiencing fatigue from overtraining.

Always vary your training

If you are a beginner, the results will be good even with short runs, but the secret is not to let the body get too used to it. This is why it is essential vary the type of trainingby inserting breed types such as fartlek and interval training. In this way metabolism is accelerated and it “burns” more.

runner with technical clothing climbs in the woods to improve endurance

Follow a sports diet

A running program to lose weight must start from one principle: burn more calories than those consumed by food. But this principle is not enough: it is also necessary eat properly in order to achieve the goal you have set for yourself. Follow asports nutritionwith great attention to introducing the right amount of carbohydrates, proteins and vegetables and fruits that provide the minerals and vitamins essential for recovery.

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Pay attention to hydration

Never underestimate hydration, try to drink at least 2 liters of water during the day, especially on training days, to absorb fluids lost through sweat. The dehydrated body will perceive the lack of water and will tend to retain that which is already present, thus creating water retention.

female runner with black top drinking from water bottle

It also trains strength and endurance

In addition to the weekly running sessions, it’s good support 1-2 weekly sessions dedicated to strength exercisesfor develop greater stamina while running.
the body weight exercises they are best for building strength and endurance. Core and abs workout, squatI push up yes bridge they work on muscles that are not directly affected by running activity, but essential for activating the metabolism and burning more calories.

Running to lose weight at 50: some additional advice

Sure why not! After carrying out a sports medical examination to ensure your fitness for sport, you can start running, paying close attention to the progressiveness And control the intensity yes recovery time.
If you want to start running at 50 with the aim of losing weight, try to alternate (especially in the first weeks of training) running and walking, so as not to overload the body which is much more exposed to injuries and inflammations. .

For targeted advice on how to start running and lose weight, also read: Start running after 50.

60 year old man running with earphones and running clothes

How much weight can you lose running

This is a question that everyone is asking! But how much weight do I lose if I regularly run 5 or 10 km?
When you start running it is essential not to be in a hurry, follow your diet and training plan and the results will be immediate.

The race, in fact, makes it possible to consume approximately 1 Kcal per body weight for each km traveled.
An indicative figure, which comes also influenced by other factorsi (such as slope and type of terrain, type and degree of training).
At an early stage, the body will first consume carbohydrates, which are available in the muscles and the liver, and it will only draw on fat reserves when the race has become longer. This is why it is essential to proceed gradually to obtain good availability.

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4 week training program

Finally you have all the good advice and you know what to do and what not to do, all you have to do is lace up your shoes and run!
Here is the 4-week training program to start running and lose weight effectively:
First week
Training 1: Run 5 minutes and walk 5 minutes, repeat twice for a total of 20 minutes of training.
Workout 2: Run for 8 minutes and walk for 5 minutes, repeat twice you lose 26 minutes of training.
Training 3: Run for 10 minutes and walk for 4 minutes, repeat twice for a total of 28 minutes of training.

second week
Training 1: Run 10 minutes and walk 2 minutes, repeat twice for a total of 24 minutes of training.
Workout 2: Run for 12 minutes and walk for 2 minutes, repeat twice for a total of 28 minutes of workout.
Training 3: Run for 14 minutes and walk for 2 minutes, repeat twice for a total of 32 minutes of training.

Third week
Training 1: Run for 16 minutes and walk for 2 minutes, repeat twice for a total of 32 minutes of training.
Workout 2: Run for 18 minutes and walk for 2 minutes, repeat twice for a total of 36 minutes of training.
Training 3: Run for 20 minutes and walk for 2 minutes, repeat twice for 44 minutes of training.

Fourth week
Training 1: Run for 25 minutes and walk for 2 minutes, repeat for a total of 54 minutes of workout.
Workout 2: Run for 28 minutes and walk for 2 minutes, repeat twice for a total of 1 hour of training.
Training 3: Run for 30 minutes and walk for 2 minutes, repeat twice for a total of 1 hour or more of workout.

Running to lose weight is possible, the important thing is to do it with the right advice!

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