Running is probably the most recommended exercises for losing weight. From your doctor to your friend, almost everyone would advise that you take it up when they see that you have put on some weight. But how does running for weight loss actually help? What does science say about this?
Before you proceed, you need to ask yourself when you are looking to take up running. You also need to know about how much you should run and how you should run to get the desired results. In this article, we are going to take a look at all such things that you should know before taking up running for weight loss.
Running for Weight Loss – How Does it Help?
What are the benefits of running for weight loss? Is it helpful as they say it is or is it just more hype than reality?
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Running is one of the most effective ways to burn calories down. A person weighing 180 pounds can burn up to 17 calories a minute by running at an average pace. That’s quite incredible when you compare it to the fact that such a person would lose about 13 calories by jogging for a minute, and 15 calories when doing rigorous exercising.
Studies(1) conducted in 2012 have found that people who run regularly are leaner and fitter than people who do other kinds of exercises. This indicates that running for weight loss might not only be useful, but it is also one of the best ways to lose weight.
Running might also help with your cholesterol levels. According to a 2013 study published in the Archives of Internal Medicine, people who run regularly have lower levels of Low-Density Lipoprotein (LDL), also known as ‘bad cholesterol.’ Higher levels of LDL are often found in people who are overweight, and it increases the chances of several cardiovascular diseases.
All these benefits indicate that running for weight loss is indeed a smart and easy option to try out. Now, the question is, how much should you run to get the desired results? Let’s take a look at that now.
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How Much Should You Run to Lose Weight?
When it comes to running for beginners weight loss, no ‘one size fits all.’ There is no one magic number that you should strive for. How much you should run depends on two important factors:
- Your weight
- The pace at which you can run
The math is relatively simple – the more weight you want to lose, the more you have to run. The more weight you have, the more calories you burn by running the same distance at the same pace.
[Also Read: Walking: Is it Effective For Fat Burning?]
How Can You Evaluate Body Weight and the Calories Burned:
A person weighing 180 pounds will burn about 17 calories per minute while running. At the same time, a person weighing 160 pounds will use up about 15 calories, and a person weighing just 120 pounds would burn about 11 calories per minute.
This tells you about the relation between your body weight and the calories burnt. You should keep this in mind when you choose running for weight loss.
The pace at which you run also has a significant impact on weight loss(2). A higher pace would result in higher weight loss. However, you should always keep in mind that you shouldn’t push yourself too much as that might have certain specific effects on your health.
Let us now take a look at some of the tips you should follow when you are going running for weight loss.
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Running Plan To Lose Weight
When you are running for weight loss, you should try to follow these simple, yet important tips
1. Try to Mix Things Up
When you are out running, don’t run the same way every day. Try to mix things up. Go for a slower but longer run on one day and then go for a faster tempo run the next day. Not only would this keep things interesting, but it would also aid in your weight loss in a faster and more effective way.
2. Don’t Push Too Hard
Running is an intense exercise, and like every intense exercise, you are prone to injuries if you push it too hard. So, give yourself the rest that you need. Take rests in between running and also keep ‘no-running’ days in a week.
Your Diet is Equally Important
Running for weight loss alone is not a good idea. You need to supplement your running with a healthy diet. Don’t gorge on carbs and fats just after coming from a run. Consult your dietician to ensure that you have a healthy diet that would help you to get the desired results.
Running for weight loss is an excellent option for people who are looking for an effective way to lose weight. However, we would recommend that you get in touch with your doctor at least once to know about the possible risks of running. So, start running, and we are sure that you would get lean and fit in no time!
1. How to Start Running to Lose Weight?
In most cases, running 3 days a week is a good thing to do. However, you should not run on three consecutive days. Ensure that you have rest days in between.
2. How Long Should I Run to Lose Weight?
When it comes to the distance, a run of 2 or 3 miles is more than enough. If you are a beginner running for weight loss, then you don’t need to consider time as a constraint, you can stretch the running time as far as you can.
3. What Are the Risks of Running for Weight Loss?
Running is not inherently risky. However, when you overdo things, things might get worse. Depending on your age, intense running can lead to cardiac problems as well as joint pains.