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Running Your Way to Weight Loss

Many people point out that a good, calorie-shredding round of running is the cheapest but also the most efficient physical activity you can do.

Running is an activity that is accessible to everyone. It just takes a strong will and a really good pair of sneakers to do it, about which you will find more resources here. Just like in life, be patient, watch what you eat and run your program – the result is inevitable. Jogging lightly is more efficient for burning fat than running fast, so pace yourself slowly. Gradually, you will get fit so you can maintain at a slow pace for a long time. This is the most effective way to lose weight.

A Word, Two about Running

It is easier to run with the appropriate equipment. Choose quality sneakers, T-shirts, tracksuits or shorts. Endurance and fitness are achieved gradually and can be very difficult at first, especially if you do not have adequate running equipment.

Numerous studies indicate that this activity produces many positive results. Most people start running to reach their fitness goals or lose weight. Many don’t know that in addition to losing weight, running has the effect of reducing cellulite and making you healthier and happier. On average, half an hour of lightweight running burns 200 to 500 calories.

Weight-Loss Strategy

The strategy is to have shorter workouts during the workweek of, say, half an hour to an hour and a long light runs over the weekend, which will take at least an hour. Shorter workouts are there to help you gain strength without the risk of overtraining and injury. Long light running is intended to help you gain endurance and burn fat.

When you improve your fitness, which will take several months, you will be able to incorporate faster and longer running into your training. Fast-tempo workouts will make you faster; you will also burn a lot of calories while speeding up your metabolism.

Burning Calories

The number of calories burned while exercise depends on the person, and most of all the body weight. Running lightly over 30 minutes consumes 200 to 500 calories. You can increase and decrease your calorie expenditure by increasing or decreasing your speed and intensity. As you will over time have better fitness, you will need to increase your running intensity to burn the same amount of calories as you initially did. You can keep burning calories by putting your body under different challenges, such as running uphill or doing interval workouts.


First and foremost, check in with your physician before you begin any exercise program. That checkup is necessary to ensure that your heart, lungs, organs, and muscles can meet the demands of any sport.

If you have not jogged before and have poor fitness, running can be stressful for your muscles. Therefore, it is a good idea to start with an easy walk first and to introduce more running and faster tempo over time.

If you are a beginner, you should try a light jog for a minute, and then speed walking for 5 to 10 minutes. After four days, increase the rhythm and run for two minutes and walk for a minute. On the fifth day, you should endure the pace of “3-1-3” – three minutes of running, one minute of walking, and again a three-minute run. If you follow instructions and provided you train three to five times a week, after a month you will be able to run for 30 minutes at a time.

Running for weight loss will only work if it becomes routine for you. You can’t participate one day a week and pause for ten days, then run again for two days. Take a look at your schedule and set at least 45 minutes three times a week to complete this activity. After a while, this kind of schedule will become a routine. Then you can set yourself new challenges such as longer or more challenging tracks (ie: uphill).

Be Persistent

If there is a secret to success in weight loss by running, it is persistence/commitment. Be persistent in your workouts, if you only run once a week, it won’t mean anything to you. It also won’t be enough for you to run a long track this week and nothing the next. It is best to run regularly 3-5 times a week. If you lack motivation, find a partner or join a running club and find a company that will motivate and support you along the way.

Change Your Habits

Don’t chain yourself to your habits. Anything that seems monotonous or no longer satisfies you – change it! If you find your running track boring you should change the location. If the track is circular, run in the opposite direction, or time yourself. Anything you change will empower you to continue more intensely.

Is it better to run in the morning or evening?

Scientists point out that weight loss is better when body temperature is higher, which means that running in the evening is more efficient. Then the muscles are well-blooded, the lung function is better and the meals consumed during the day give you the energy you need to run.

Afternoon jogging is the rarest because most people like to do their workouts in the morning. This is a pity because this is the time when the body starts to work at full steam and when you have the most energy.

Brisk exercise in the morning can be a bad choice for many reasons. In addition to the low temperature, the body will not have enough energy. On the other hand, you burn off calories in the morning, quickly. That phenomenon is true, especially on an empty stomach. Plus, you will feel more energized and ready for the rest of the day at the end of your run.

So there are pros to cons between running in the morning or evening–the choice is yours.

What to do when weather conditions are bad?

You will agree that jogging is a great activity for everyone, but what to do when it rains or snows for a few days? If the weather doesn’t allow you to do the training the way you want, don’t panic much because there is a solution. Specifically, you can always opt for a treadmill that also improves endurance and has many other positive effects.

If you do not own a treadmill, you could sprint up and down the flight of stairs. This type of activity will not produce the same results as a standard workout. That’s because you activate different muscle groups, but it will certainly help maintain your fitness and burn calories.

The Bottom Line on Running for Weight Loss

Why is this exercise so popular for people who want to achieve weight loss? Let’s recap. First, it’s effective at shredding calories and building muscle tone to help you on your fitness quest. Second, it’s relatively inexpensive to start. The cost of a good pair of jogging shoes and appropriate clothing will cost you less than a three month gym membership. And that’s a great reason. 

So…what are you waiting for for…get running!

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