How to lose weight by running is possible?

If you’re a runner looking to lose a few pounds or want to lose weight by running , it can be tricky. The main contribution to this conundrum is running on energy, and we need to eat to stay energized – but how much we eat is the difference between weight gain, loss or maintenance, and performance.

There is a fine line between losing weight and losing performance. Think of weight loss like running an ultramarathon. It’s not a sprint. Expect results, but expect them to be slow and steady rather than dramatic. With that in mind, there are a few ways to break through a weight loss plateau if you’re already putting in the miles but not losing the pounds.

Tips on how to lose weight by running:

The most important thing when looking for tips on how to lose weight while running  is to achieve a negative energy balance. If you burn more calories than you consume, you lose weight . Therefore, it is ideal when training consists of workouts that consume a lot of calories without spending hours working. Slow runs at a comfortable pace are good for boosting your metabolism, but they aren’t very effective at blasting fat.

Pay close attention to this tip on how to lose weight by running :  Intense exercises that produce a high training stimulus are better at burning calories. Also, your muscles require a lot of post-workout energy for the recovery process. Through this “afterburn” effect, your body continues to burn calories after your workout.

1. Aerobic intervals:

In this type of interval training, the ratio between work and recovery is 1 to 2. The intense phase should last a maximum of 30 seconds. The work phase consists of a submaximal sprint and the recovery phase, a slow walk .

How to do this:

1. The work phase lasts 20 seconds. You should run a submaximal sprint (about 85-90% of your sprint max).
2. Fast, but not gassy. This is followed by a recovery phase consisting of 40 seconds of slow walking. Repeat this cycle for 20 minutes, or in other words, a total of 20 intervals.
3. It is important that you restrain yourself a little during the first intervals.
4. You’ll know you’ve picked the right pace when you can run the last sprint as fast as the first.

2. Intervals in your 5k race pace:

In these intervals, the work and recovery periods are the same following the Tips on how to lose weight by running . You should run at the average pace of your personal 5k best. If you don’t know this, you can adjust the intensity according to your heart rate. Calculate the maximum heart rate for your age group (220 minus your age) and take 90-95% of that value.

Note: Running intervals based on maximum heart rate are not very accurate. At the beginning of the work phase, your heart rate will continue to rise and will not stabilize until 1 ½ – 2 minutes after the race.

Or, in other words, it will take 1 ½ to 2 minutes for you to reach your calculated heart rate. This is also why it’s best to run your intervals based on your running pace.

How to make:

1. The work phase lasts 4 minutes. You should run at the average pace of your personal 5k best. This is followed by a recovery phase consisting of 4 minutes of slow jogging.
2. Repeat the cycle 4 times, or in other words, run for a total of 32 minutes, 16 minutes at a brisk pace.

3. Continuous running at your 10K race pace:

In contrast to intervals, you can follow weight loss tips by running  at a steady pace throughout this training exercise. You should run at the average pace of your personal 10k best.

If you don’t know your personal 10k better, you can adjust the intensity according to your heart rate. Calculate the maximum heart rate for your age group (220 minus your age) and take 85-90% of that value.

How to make:

1. The work phase lasts 30 minutes.
2. You should run at the average pace of your personal 10k best.

Note: Make sure you give your body plenty of recovery time. Wait at least 48 hours before doing your next intense training session.

Don’t forget to warm up well before your running workouts , Run at a moderate pace for 10-15 minutes. Follow this procedure with 2-3 short accelerations (gradually increase your pace over a short distance of about 100m until you reach almost a sprint maximum) to prepare your muscles for the intense workout ahead. After your workout, run at a slow pace for at least 10 minutes to cool down.

Are you interested in learning more about how to improve your running performance? Check out our best bodyweight workouts to improve your strength as a runner.

Extra tips on how to lose weight by running:

When starting the Tips on how to lose weight running ,  it is important that you always start with a slower pace, thus allowing your body to warm up to do the exercise, before running always do about 5 to 10 minutes of running with a slower pace, the same should be applied to the final 10 minutes, this will help your body get your heart rate back to normal before you stop running.

Whenever you are running and feel very tired (lack of conditioning) you should not stop, but reduce the pace, this prevents you from taking your body to extremes that could be harmful, so don’t wait for the last moment of fatigue to reduce the pace, sometimes first signs that you won’t take it, respect your body and give it time to rest at a slower pace.

It is worth remembering that if you are coming out of a sedentary period, it is strongly recommended that you visit your doctor for a physical evaluation before following the tips on how to lose weight by running , it may not seem like it, but running is a very demanding exercise for the heart , so it is It is important to make sure that your heart is ready for this, thus avoiding unpleasant and dangerous surprises for your health.