Running is a great way to lose weight, which is only logical. There probably isn’t a more efficient way to burn calories than running. However, to get the most from your running regimen, there are a few things to remember.
On your mark, get set, go!
One of the biggest mistakes new runners make is doing too much too soon. Whenever starting a new activity such as running, it is important to take it easy. Do not make the mistake of going too far too soon, but ease into a training programme by gradually building up both your distance and your running intensity.
To get the most from your running, it is important that you learn how to make your runs as efficient as possible in terms of burning fat. Your heart rate plays an important role in this. The body starts burning fat, instead of sugars and carbohydrates, at 45 to 50 beats below your maximum heart rate (the so-called fat-burning zone). The rule of thumb to find your maximum heart rate is to take the number 220 and subtract your age. To burn as much fat as possible by running, it is important to exercise in your peak fat-burning zone. If your heart rate goes over 40 to 50 beats below your personal maximum while you are running, you will improve your stamina and physical performance, but burn less fat. (Source: runnersworld.nl.)
To find out exactly what your maximum heart rate is, we recommend that you perform a test under medical supervision.
Run regularly for the best result
Running regularly is key to losing weight and keeping it off. However, you should bear in mind that running is an intense exercise that the body needs time to recover from. Beginners can use the training plan below as a guideline.
Guideline for new runners
- Start with running twice or three times a week, and alternate jogging and walking for a total of 20 minutes
- Gradually build up your running intensity and time. If your body protests, keep running at the same effort or slow down
- Your goal should be to run three to four times a week
Pay attention to what you eat
Arrange a treatment for me
If you want to lose as much weight as possible from running, you will need to break away from bad eating habits. After all, the essence of weight loss is burning more calories than you consume. So it won’t do you any harm to develop a healthy interest in food. What does your body need to stay healthy? What foods are high or low on nutrients? Which substances speed up metabolism or slow it down? These are just some examples of questions you may want to find out the answer to. Click here for tips on losing weight responsibly.
Last updated on October 12, 2016.
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