- Exercise & Fitness
How to Lose Fat Running: Running to Lose Weight
How to Lose Fat Running
Running to lose weight is a very effective workout that burns fat quickly, and even a short amount of time, such as twenty minutes, three times a week, not only helps you lose weight, but strengthens your heart and tones your body. Those looking to squeeze in running time into their already busy workdays can spend half an hour on the treadmill during lunch break, or if you're worried about getting bored from your running routine, mix it up by finding new nature trails and parks to run in.
As you build up your endurance, you will be able to run for an hour or longer, which burns hundreds of calories an hour and boosts your metabolism. You'll be slim in no time!
Start Running to Lose Weight
Before you start, you should make sure that you have the appropriate gear for running. Most importantly, you should have running shoes. Using other types of shoes will just be dangerous for you and your foot. You’ll be more comfortable when you have running shoes on. Regarding the clothing, the only thing you have to consider is comfort. A simple shirt will do. Jogging pants or running shorts can be used for the bottom. Women should wear a fully supportive sports bra that restricts breast movements in all directions to avoid straining their back while jogging.
Ready to Run?
Once you’re sure that you have the right gear, now you have to find a time and place to run. Most people run in the mornings before work or class, plus exercise leaves you fresh and invigorated to face the rest of the day. I'd suggest choosing a place to run near your home so that you won’t have to bring your car with you. If you've got a dog that can handle running with you, bring it to help it exercise and stay happy, too.
Your first days are usually the hardest. Don’t push yourself too much, pace yourself to make sure that you complete the run. As a start, you can try running for 20 minutes at a regular phase. After a couple of weeks, you can try increasing it by increments of 5 minutes.When you need to slow down, try to stay to a brisk walk to keep your heart rate a little elevated and staying in the fat burning zone.
- If you regularly run around a track or other closed loop, reverse the direction you run each time to avoid stressing one leg more than the other.
- If running hurts your knees, try running over grass, softer asphalt tracks, or on special, heavy padding treadmills available at many gyms.
- If you're getting bored running, find a new place to run or get an arm band for your mp3 player so that you can easily listen to tunes while you exercise.
Tips to Run Faster and Smarter
Yes, a Good Diet Helps
Running to lose weight will be less effective if you have an unhealthy diet. Start eating healthy by controlling your calorie intake. Avoid high calorie foods while focusing on fruits, whole grains, and vegetables.
Eat something small and healthy before you run, preferably something with a lot of protein in it. Be sure to drink plenty both before and after running. As long as you're not running for hours at a time, plain water will keep you hydrated; otherwise, you might want to look into a sports drink with electrolytes to help you retain water.
Success is Just Around the Corner
Now that you know how to lose fat running, you’re ready to make a commitment to a regular running program. Keep yourself motivated by thinking that what you’re doing will make you healthier and fit. Hold yourself accountable to your workout schedule, and celebrate reaching new milestones. These mini-goals will keep you motivated and feeling successful. Here are some common examples:
- Running 10 minutes without stopping
- Running an entire mile without stopping to walk
- Decreasing your sprint time by a certain amount
- Sticking with a three times weekly workout schedule for three months
- Completing a public race
Stay focused, remember why you're doing this, and you’ll be losing fat sooner than you expected.
Other Ways to Lose Fat
Sick of jogging on the same trails or staring at the same TV while on the treadmill? No worries, here are some more popular, cardiovascular exercises that will help you lose fat while working out and keeping your heart rate high.
- Martial Arts
- High-Intensity Dancing
- Kayaking and Canoeing