Running can be a good way to lose weight, especially if you increase your distance, intensity, speed, and frequency over time. Incorporating strength training will also help you burn more calories, and don’t forget to make a few lifestyle changes to ensure you’re losing all the weight you can. Although running can help you effectively burn calories, you may achieve more effective weight loss by also reducing your caloric intake.

Start with walks. If you’re new to running, your body isn’t ready to jump into long runs. Instead, begin by taking long walks, which helps condition your body but makes injury less likely. If you’re accustomed to running but haven’t done it in a while, start by alternating walking and running in a single workout.[1]

  • Start with shorter walks and work up to longer ones. Try a 20 minute walk at first.

Work up to longer runs. Duration is actually more effective at helping you shed pounds than intensity. In other words, if you run at a slower pace for 30 minutes, you burn more calories than running at a faster pace for 10 minutes. Therefore, over time, increase your running times to help you shed pounds.[2]

  • Over time, try working up to running 30 minutes every time you run.
  • In addition, you’re likely to run more times a week if you’re running at a slower pace. If you’re always exhausting yourself by running at a fast pace, then you won’t want to run as often.

Increase your mileage slowly. Even as you increase your time, you shouldn’t be piling on too many miles too quickly. Aim to increase your distance by 10% each week if you want to develop long distance endurance.

  • This is a great way to increase your distance over time if you’re training for a marathon or a half marathon.

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