Running is an effective technique of weight loss. Actually, a lot of people have successfully shed off inches all over their body simply by running. Although studies show that you stand to burn the same number of calories by walking, running is definitely much better. If done the correct way, you stand to lose 8-11 calories per minute.
Before you hit the road for some a sweating session, there are some facts that you should be aware of. Your body has a mind of its own, it detects moments of distress and adjusts to combat the difficulty. It is best that you focus on increasing the intensity and distance with time. This is because your body goes into the plateau and you actually stop losing weight in this duration. In order to keep shedding off the pounds, you have to push yourself to run further than you are used to in order to burn the same calories that you were burning initially.
1. Increase The Intensity
The secret behind running for weight loss is in intensity rather than distance. Instead of running at a steady pace for a certain amount of time, you could record better results by running steadily for 60 seconds, increasing the intensity for 30 seconds then go back to the initial 60 seconds. Studies show that this promotes ‘after burn’ whereby your body continues burning fat long after you’ve stopped running.
2. Give The Hills A Try
Running on an incline helps you burn more calories than running on a flat ground (approximately 10%). So running steady on a hill will facilitate about 50% more fat burn hence weight loss. The technique, in this case, is to run steady up a hill at a high intensity for about 30 seconds, run down the hill and take a 60-second rest. Repeat this procedure for 6-12 reps. If you are at the gym, set the treadmill at a 5% incline for the 30 seconds, reset it to an even level for a downhill jog, slow it down then repeat. This will not only promote fat burn which equals fat loss, but you will be hitting your glutes hard hence lifting and firming your butt.
3. Push A Bit Further
So you’ve run across a flat ground, worked a hill, it’s time to incorporate some stairs. Running up a flight of stairs creates the highest intensity when running. This means that you stand to lose more weight this way. Run up a flight of stairs as fast as you can then slow down as you jog down so as to give your body time to recover. Lifting your legs higher towards your torso during the incline creates a better workout and consequently, better results. It will exhaust you a whole lot more than the hill did and work those glutes harder. In this case, expect a perkier posterior after a few sessions of running up the stairs.
4. An Empty Stomach Works Best
Studies show that running on an empty stomach yields more result than running after having a meal. This is because the latter reduces fat metabolism hence less fat loss during the workout. People who run before breakfast have been proven to burn more body fat and record a noticeable weight loss. It also promotes reduced fat levels in the blood hence highly advisable. If you intend to work out for a long period of time, it is best that you replenish midway for an energy boost that will keep you going harder for longer. Black coffee, in this case, is a better choice as it stimulates your metabolism hence higher fat loss.
5. Keep Going
A common mistake that most people make is running less often. If you intend to lose weight by running, it is best that you incorporate it into your lifestyle. Make time for it about 3-4 times a week. You can incorporate other workouts in between to aid the weight loss quest and to get your body in line with your intentions. Make use of some foam rollers to further marry your body into the routine.
In order to fully make running your lifestyle, it is a good idea that you join a support group, for instance, evening joggers in your neighborhood. This will act as a source of motivation. Although the idea of burning off the fat out of your body through running may seem fun, it is advisable that you maintain safety at all times. When using the stairs, take care not to trip over the steps.