Is Running Good for Weight Loss?
Running is one of the oldest types of exercise and it continues to be popular today for good reason. There is no doubt that it is good for our health but is it good for weight loss?
Read this article to find out if running is good for weight loss and to discover how it can be of use to your weight loss journey.
Is Running Good for Weight Loss?
Yes, running is good for weight loss. The main reason running is perfect for weight loss is because it is a very calorie intensive exercise. Running can burn up to 600 Calories per hour under the right circumstances.
If you go for high intensity running, you will even continue to burn calories after your running session. This is because high intensity exercise causes your body to experience something known as the afterburn where it burns calories even when the exercise is finished.
Running also supports weight loss by suppressing appetite. Studies show that after running, people tend to need less snacks compared to those that didn't run.
In the long run, running also reduces your risk for chronic diseases such as heart disease, stroke, type two diabetes, Alzheimer’s disease, and dementia.
Finally, running is a very efficient exercise as it does not require any special equipment to do. All you need is an able body and a space to run.
Types of Running
Like many things, there are many ways to do running. These include:
Interval interval running. This is the type of running where you alternate between bursts of high intensity running and rest or low intensity running. This type of running is especially good for weight loss because it leaves an afterburn that causes your body to burn calories even at rest.
Slow pace running. This is also referred to as jogging. It is the type of running where you run at a slow continuous pace, usually over a long distance. It can also result in weight loss, however it burns less calories and has a much lower afterburn effect.
Progressional running. This is the type of running where you start at a slow pace and slowly increase your pace as you go on.
Hill repeats. As the name suggests this is the type of running down on hills. It often starts off with a warmup on flat ground which is then followed with running on a medium size hill. This type of running is especially good for those looking to improve tone and strength in the leg muscles.
Sprints. This is the type of running you often see on the TV. It involves running at your maximum capacity for a short period of time over a short distance.
Health Benefits of Running
Weight loss. Being a physically demanding exercise, running can help you lose weight by increasing your calorie demand. It is fantastic for targeting that especially stubborn belly fat that increases your risk for chronic diseases.
Improves muscle tone and strength. Running, especially if done on an incline, builds the muscle in your legs which can improve endurance and appearance. Increasing your muscle mass can also boost weight loss by increasing the number of calories you burn at rest.
Improves mental health. Running can lead to a boost in your mental well-being by reducing stress and promoting the release of dopamine, a feel good chemical in the brain.
Reduces risk of illness. Studies show that people who rub will tend to have a lower tendency to get ill both in the short term and in the long term. In the short term, running can boost your immunity protecting you from infections like the flu. In the long term, running protects you from chronic diseases like heart disease and diabetes.
Tips on Running for Weight Loss
Warm up. Ensure to always start your running sessions with a warmup to reduce your risk for injury. It is also encouraged to finish your running session with a cool down period to rooting for some reason
Get the right gear. Even though running does not require much technical gear, it is still important to invest in the right attire. This includes high-quality clothing, running shoes, and a water bottle.
Hydrate. Keep yourself hydrated by drinking enough fluids before and during your running sessions. You can either drink plain water or electrolyte drinks like Gatorade or your own home-made lemon water.
Embrace variety. Switch up your running routine to keep things interesting for yourself. You may choose to change your intensity, speed, time, or even running route to prevent yourself from getting bored by your routine.
Experiment with performance enhancing supplements like electrolytes, protein supplements, and muscle oxygen enhancers.
Can I lose weight by running 30 minutes a day?
Yes, you can lose weight by running 30 minutes a day. However, you might want to increase your running time when you can to make your work out even more efficient. If you prefer shorter runs, you may choose to increase intensity instead of time.
How many minutes Should I run a day to lose weight?
To lose weight, you should aim for about 30 minutes to two hours of running depending on what's comfortable for you. Beginners should start with the shorter running times to reduce their risk of injury.
Will I lose weight just by running?
Yes, you will lose weight just by running. However, you may want to add some strength training to your routine to help build some more muscle mass and speed up weight loss.