When it comes to losing weight, any form of training is better than being lazy and
doing nothing, but running is a great option for this goal. So if you want to lose weight, running is a great start. To get the most out, you have to know how, when and how to run in order to lose weight faster and faster.
How does it work?
As you probably know, most people trying to lose weight face the yo-yo effect: they accumulate lost kilos and earn a few more. But for those who train regularly, the risks of the yo-yo effect are significantly reduced. In addition, when you follow a diet but also include regular training in your weight loss program, you will develop your muscles and, by default, you will lose more weight.
When you start a training program, no matter what form of training you choose, gradually increases the difficulty level. This will reduce the risk of injuries and will avoid the platter phase. This is especially true for running, where the risk of injuries is higher comparing with other forms of training.
You should not force your body to run very large distances from the first. It is essential to gradually take it, to increase the intensity and distance while the body gets used to physical effort.
When and how do you need to run to lose weight?
In a minute of running with moderated speed you will burn 8.5 calories. The natural but not the correct conclusion that we draw is that if we run for hours, we shall burn a huge number of calories and we will have the dreamed body in the shortest time. Such an approach is the recipe of failure. Running over long distances will only increase the risk of injury and overload your body, especially fragile joints. So, the more you run, the more effective your body will become and the fewer calories you will burn.
Which are the reasons why we do not lose weight?
Your body retains water.
When you increase the intensity of your training, your body will begin to retain more water than usual because it needs it to repair the affected muscle fibers and to transport glycogen to the working muscles. It is also possible to drink more water to keep you moist, so all this surplus water is seen on the scale.
Muscles weigh more than fat.
After a few days of running, the body will begin to burn fat and increase muscle mass. It is good news for your physical condition and performance but in reality you will gain weight because fatty tissue – which has a low density – will be replaced with high density muscle tissue. Indeed, it may not be good on the scale, but it is healthier and will help you to improve your physical condition.
Want to get results in the short term.
If you measure your weight daily, you will measure only fluctuations due to the level of hydration and other unnecessary details so do not expect to lose 2kg after a week of running.