The relationship between running and losing weight is deeply ingrained, and many people incorporate running as a healthy way of burning fat. On the other hand, professional runners are always curious if weight loss will help them to improve their performance. However, to maximize weight loss, you need to understand how body and weight loss work so that you can plan how to shed pounds with running.
Weight loss depends mainly on a number of calories in vs. a number of calories out. Therefore the type of food determines whether your effort in the running will bear fruits. If you just eat enough food to maintain the weight, running will yield effective weight loss.
Losing weight:
Effective weight loss can only be achieved through creation of a calorie deficit. Make the first step by approximating the amount of calorie expenditure and adjust your diet so that you consume at least 500 fewer calories than the amount you burn per day. This will result in effective weight loss, which is at least 3500 calories. Incorporating running to your program leads to more calorie deficits so that you will not adjust your diet drastically making it easier to lose weight. To achieve a lasting result, try changing your lifestyle completely such as switching to taking water instead of soda as well as get used to fruits and vegetables instead of chips.
Effect of Running in weight loss:
Running is a very effective way for burning calories, which make it a very efficient mean of losing weight. It is estimated that jogging for half an hour with a pace of about 5 miles per hour leads to burning about 300 calories. Increasing speed to about 6.7 miles per hour results in burning at least 400 calories within 30 minutes. A further increase to 8.6 miles per hour can achieve burning 539 calories in 30 minutes. Few other exercises can achieve these results easily although some exercises such as swimming, vigorous cycling and ballpark as equally valid. Also check these 35 abs exercises for a flat stomach.
Running is classified as an aerobic exercise and apart from weight loss, running offers other very important benefits. Aerobic exercise helps to strengthen the heart enabling it to pump blood more efficiently resulting in a more stable heart rate. Running also lead to lower blood pressure resulting lowering the risk of heart attack and stroke. Regular running exercise helps to improve your stamina while stabilizing blood sugar level. Running also helps to improve the release of endorphin that help to improve moods and fight depression and anxiety over time. Researchers have also revealed that running as well as other aerobic exercises helps to boost cognitive function and help to fight brain degeneration that comes with age.
Conclusion:
Running is one of the most effective aerobic exercises that greatly help in weight loss. However, to maximize the benefits of the aerobic exercise, you need to strategize. Jumping into a very intense running routine can cause injuries. Start with simple running exercises and increase the speed gradually over time making sure that you are comfortable with it every time. You may experience uncomfortable feeling for a while, but the effect should subside over time.