There are a lot of different opinions about what the best exercise for weight loss is. Some people say that running is the way to go, while others swear by lifting weights or doing yoga. So, what’s the truth? Is running really the best way to lose weight? In this blog post, we will take a look at running for weight loss and see if there is actually evidence that supports this claim.
- 1 Running For Weight Loss
- 2 Different Types Of Running For Weight Loss
- 3 How To Get Started For Weight Loss
- 4 Sample Running Plan For Weight Loss
- 5 How To Stay Motivated
- 6 Conclusion
Running For Weight Loss
Here are 10 ways running help in weight loss:
Running is an effective way to burn calories and lose weight. Depending on how hard you work out, you can burn hundreds of calories in a single running session. This can add up quickly to help you reach your weight loss goals.
Several studies have shown that running can help promote weight loss. A study published in the Journal of Applied Physiology found that runners burned more calories per hour than people who didn’t run. Another study published in the International Journal of Obesity found that running was more effective than walking for weight loss. Furthermore, the runners in the study were able to maintain their weight loss for longer than those who walked.
Running can also help improve your metabolism, which helps you burn more calories. A study published in the New England Journal of Medicine found that running can help increase your metabolism for up to 48 hours after a workout. This means you can continue burning calories even after you’ve stopped running. Another study found that regular aerobic exercise, like running, can increase resting metabolic rate by 7-15%. In addition to this, running can also help you build muscle, which helps burn more calories even when you’re not running.
Reducing Stress Levels
Running can also help reduce stress levels. This makes it easier to stick with your diet and exercise plan. A study published in the Journal of Applied Physiology found that running can reduce stress levels by up to 50%. Another study published in the International Journal of Stress Management found that running was more effective than walking in reducing stress. What’s more, the runners in the study were able to maintain their reduced stress levels for longer than those who walked.
Running can also help increase your endurance, which helps you work out longer and harder. A study published in the American Journal of Physiology-Endocrinology and Metabolism found that running can improve aerobic capacity and endurance by up to 20%. Another study found that runners had a significantly higher VO2 max than non-runners. This means they could exercise at a higher intensity for longer periods of time without getting tired. Besides, running can also help you build muscle, which helps improve your endurance even further.
Running can also help boost your mood, which is important for successful weight loss. A study published in the Journal of Sports Medicine and Physical Fitness found that runners had lower levels of depression and anxiety than non-runners. Another study published in the International Journal of Behavioral Medicine found that running was more effective than walking in reducing symptoms of depression. Moreover, the runners in the study were able to maintain their improved mood for longer than those who walked.
Running can also help control your appetite and make it easier to stick with a healthy eating plan. A study published in the Journal of Obesity found that runners had lower levels of the hunger hormone ghrelin than non-runners. This hormone is responsible for triggering cravings, so having lower levels makes it easier to stay on track with your diet. Another study published in the American Journal of Clinical Nutrition found that running can help increase levels of fullness hormones, which helps control your appetite. This makes it easier to eat less and stick with a healthy eating plan. What’s more, the runners in the study were able to maintain their appetite control for longer than those who walked.
Improving Sleep Quality
Running can also help improve sleep quality, which is essential for weight loss. A study published in the journal Sleep Medicine Reviews found that running helped participants fall asleep faster and stay asleep longer. Another study found that aerobic exercise like running improved sleep quality, as well as reduced fatigue and tension during the day. This can help you stay energized and motivated to reach your weight loss goals. Additionally, running can also help reduce stress levels, which can further improve sleep quality.
Running can help increase your self-esteem. A study published in the Journal of Sport and Health Science found that runners reported higher levels of self-confidence than non-runners. Another study published in the International Journal of Behavioral Nutrition and Physical Activity found that regular aerobic exercise like running was associated with greater self-esteem. This can have a positive impact on your weight loss journey by helping you stay motivated and focused on achieving your goals. Furthermore, running can also help reduce stress levels, which can further increase your self-esteem.
Enhancing Brain Function
Running can help enhance brain function. A study published in the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology found that running improved cognitive function in older adults. Another study published in the journal Neurobiology of Aging found that aerobic exercise like running was more effective than strength training in improving cognitive function. This can help you stay focused and motivated to stick with your weight loss plan. Moreover, running can also help reduce stress levels, which can further improve cognitive function.
Enhancing Overall Health
Running can also help enhance your overall health, which is essential for successful weight loss. A study published in the American Journal of Clinical Nutrition found that running improved physical health markers such as cholesterol and blood pressure. Another study published in the International Journal of Sports Medicine found that running was associated with improved overall health, including lower risk of cardiovascular disease and better immune system function. This can help you stay healthy and make it easier to reach your weight loss goals. In addition to this, running can also help reduce stress levels and improve psychological wellbeing, which can further enhance overall health.
By taking the time to incorporate regular running into your routine, you can reap a wide range of physical and psychological benefits that will help you reach your weight loss goals.
Different Types Of Running For Weight Loss
Running is a great way to get in shape and lose weight, but there are actually many different types of running that you can do. Depending on your goals, one type may be better suited for you than another. Here are some of the most popular types of running:
- Interval Running: Interval running involves alternating between short bursts of high-intensity running and recovery periods. This type of running can help you burn more calories and fat, and also improve your speed and endurance.
- Tempo Running: Tempo running is a type of steady-state running where you maintain an even pace throughout your run. This can help you develop your aerobic fitness and improve your running economy.
- Hill Running: Hill running involves running on inclines, which can help build strength and power in your muscles. It also increases the intensity of your workout, as it is more difficult to run uphill than on flat terrain.
- Long-Distance Running: Long-distance running involves running for extended periods of time, usually anywhere from 3-20 miles. This type of running can help you build your endurance and strengthen your cardiovascular system.
- Trail Running: Trail running is a great way to get outside and explore nature while getting in shape. Trails often have natural obstacles such as rocks, roots, and hills, so you can also improve your balance and agility.
No matter what type of running you choose to do, it’s important to keep in mind that consistency is key. Set a running schedule and stick to it, so that you can make the most out of your training and reach your weight loss goals.
How To Get Started For Weight Loss
Getting started with running can seem daunting, but it doesn’t have to be. Here are some simple tips to help you get moving:
- Start Slowly: Don’t try to tackle too much too soon. Start with short runs at a comfortable pace and gradually build up your distance and intensity over time.
- Set Goals: Setting realistic goals can help you stay motivated and on track. Set short-term and long-term goals for yourself, such as running 5K or 10K races or even a marathon.
- Invest in Equipment: Make sure to have the right gear for your runs. Invest in quality shoes that are designed for running, as well as clothing that will keep you comfortable and dry.
- Make it Fun: Don’t forget to have fun! Listening to music or podcasts or running with a friend can help make your runs more enjoyable.
Sample Running Plan For Weight Loss
If you’re new to running, it can be helpful to have a sample plan to follow. Below is an example of a beginner’s running program:
•Monday – 20 minutes of easy running
•Tuesday – Rest day
•Wednesday – 25 minutes of easy running
•Thursday – Rest day
•Friday – 30 minutes of easy running
•Saturday – Rest day
•Monday – 25 minutes of easy running
•Tuesday – Rest Day
•Wednesday – 30 minutes of easy running
•Thursday – Rest day
•Friday – 35 minutes of easy running
•Saturday – Rest day
•Monday – 30 minutes of easy running
•Tuesday – Rest day
•Wednesday- 35 minutes of easy running
•Thursday – Rest day
•Friday – 40 minutes of easy running
•Saturday – Rest day
With this type of program, you can gradually build up your endurance and reach your goals. Remember to listen to your body and take rest days as needed. By following a regular running plan, you’ll be well on your way to reaching your goals in no time.
How To Stay Motivated
Sticking to a running routine can sometimes be difficult. Here are some tips to help you stay motivated:
- Set realistic goals: Don’t set your expectations too high. Set short-term goals for yourself and aim to reach them one at a time.
- Reward yourself: When you hit milestones in your running journey, take the opportunity to reward yourself. This can be anything from buying new gear or treating yourself to a massage or spa day.
- Mix it up: If you find yourself getting bored with your runs, try mixing up your routine. Try running a different route or incorporating strength-training exercises into your workout.
- Find motivation in others: Connecting with other runners can be a great source of motivation. Join running groups or follow inspiring runners on social media to stay motivated and inspired.
- Make it a lifestyle: Incorporate running into your daily life. Make it part of your routine, and you’ll find that soon enough it won’t feel like a chore anymore.
By following these tips, you can stay motivated and on track with your running routine. With consistency and dedication, you can reach your weight loss goals and live a healthier lifestyle.
Running is an effective way to lose weight and improve your overall health. By following a regular running plan, investing in the right gear, and staying motivated, you can make the most out of your runs and reach your goals. Start slow and gradually build up your distance and intensity over time. With consistency, dedication, and a positive attitude, you can achieve your health and fitness goals.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our Fitness app on Android to learn more about us.