Running for weight loss
Running is a great way to lose weight and get in shape. In fact, running can help you burn off more calories than many other forms of exercise. It's simple, easy to do, and doesn't require any special equipment. Not only that, but running also has a host of health benefits that come with it. In this blog post, we will discuss how running can help you lose weight and get in shape. We will also talk about the benefits of running, and some tips on how to get started!
Why run if weight loss is your goal?
There are a number of benefits that come with running for weight loss. Here are some of the most important ones:
1. Running burns more calories than most other exercise forms
A 75kg person will burn roughly 350 calories running for 30 minutes. That's more than you would burn doing yoga or weightlifting.
And it's not just the calories you will burn during running itself.
When you run there's a lot of processes that require calories. You break down muscles which need repairing. You drain carbohydrate stores that need restoring. Your temperature increases which needs to be brought back to normal. All of these processes need calories. So even after your run, your body is burning calories to return itself back to normal.
2. The more you run, the thinner you get
Obviously there's more to losing weight than just running, however one study that looked at 42000 female runners saw a direct correlation with miles ran and Body Mass Index(BMI) across ALL age ranges. It also shows a clear correlation between waist and hip measurements.
In other words, if you run more you're likely to lose weight.
3. The fitter you are, the more you burn
Increasing your VO2Max through running helps you burn more calories.
When you exercise, you require oxygen to produce energy. The more oxygen you use, the more calories you will burn. VO2Max is a measurement of how much oxygen you can consume per minute; where the fitter you are, the higher your VO2Max will be. This means that you'll be able to burn more calories in the process.
By improving your fitness (VO2Max), you will also be able to increase the amount of time running, further increases your calorie burn.
4. Running also comes with a host of other health benefits, including:
Improved cardiovascular health
Strengthened bones and muscles
Reduced stress levels
Better sleep quality
Cardiorespiratory Fitness (VO2 max) is the strongest independent predictor of future life expectancy in both healthy and cardiorespiratory-diseased individuals. Increasing your VO2Max will not just help you live longer, but improve the years you live.
How to start running if you've never done it before.
If you're new to running, start by walking for one minute and then running for one or two minutes. This can help you build up your stamina so that running becomes easier over time (and less stressful on your body). If this feels too easy, increase the intensity/speed of each running interval.
Another way to ease into running is by starting with a running programme like Box Run Foundations, an 8 week programme that gradually increase your running time and intensity, so you can safely transition from couch potato to runner!
Once you've gotten started, be sure to follow these tips:
Always warm up and cool down. This is especially important if you're just starting out, as it can help prevent injuries.
Stay hydrated by drinking plenty of water before, during, and after your run.
Wear proper running shoes . You don't need to spend a lot of money on running shoes – just make sure that they're comfortable and don't cause any pain.
Find a running buddy . Having someone to run with can make the experience more fun and motivating.
Set goals . Whether it's running a certain number of miles each week or running a race, setting goals can help keep you motivated.
Reward yourself . After completing a running goal, reward yourself with something that you enjoy – like a massage, new running shoes, or a night out with friends.
So if running sounds appealing, try starting slowly and gradually increasing your running time until it becomes part of your daily routine.
Why not try our foundations running programme specifically for beginner runners
Add the code "RUNFREE" and get the first week for free. After the first week it's £7.50 per week and you can cancel at anytime.