Should I Be Running to Lose Weight?
When I was working in a corporate gym the most frequent question I would get is “how much should I be running to lose weight?” Let’s address this question.
If you look at the latest research, excess weight causes quite a negative impact on the body; and this is both on a physical and mental level. Every time you turn on the TV you hear about obesity rates soaring and healthcare costs soaring right alongside.
Those healthcare costs are tied to conditions like high blood pressure, diabetes, arthritis, fatty liver disease, stroke, high cholesterol, anxiety and depression, which are all caused from excess weight. They’re not only caused from excess weight, but it is definitely a main reason.
That brings to mind exercise. You won’t get rid of fat by doing what you’ve always done. You actually need to become more active and make a concerted effort to melt away the pounds. Now add running to lose weight to the equation.
Running to Lose Weight is Considered A Popular Choice of Exercise:
According to many “fitness experts” today running is considered a popular choice of exercise for those looking to whittle away their adiposity and it’s a GOOD choice at that. Depending on your weight and intensity, you can burn anywhere from 10 to 15 calories per minute while engaged in a run.
Determining how long you should be running to lose weight takes a little bit more leg work. The first thing you need to do is figure out a weight loss goal. To lose 1 lb. of weight, you need to come up with a 3,500-calorie deficit. The best way to do this is by creating a 500-calorie daily deficit, which will yield 1 lb. of weight loss a week. This slow and steady approach is a lot easier to do and maintain than a more vigorous one.
You have two options on how to do this. Either keep your caloric intake the same and burn 500 calories a day through running or reduce your caloric intake by 250 a day and burn 250 calories a day through running. Both scenarios will lead to 500 calories.
If you do in fact want faster results, just increase the time you run. For example, a 180-lb person burns over 860 calories running at 6 mph for 60 minutes. If you fit this dynamic and run every day plus cut back by 250 calories, you will lose over 2 lbs. a week.
Before you hit the streets though, you need to find your starting caloric intake. Keep a food journal for five days and calculate everything you take in that has calories, which includes beverages. Add the day’s totals together, divide by five and you will have your daily average. Make your reduction from that number.
The best way to keep an accurate account of the calories you burn is by wearing a heart rate monitor. These have a watch and chest strap with electrodes attached. As you perform activity, a signal is sent from the strap to the watch where it is plain to see in digital format.
Not all heart rate monitors are created equal though. Make sure to get one that gives you your heart rate and caloric expenditure. Otherwise, you won’t be able to hone in on your goal.
For even faster results, try interval training. It should come as no surprise that if you are running to lose weight, you must run at a faster pace promote a higher caloric expenditure. Interval training involves bouts of fast running mixed with bouts of light jogging or even walking. You may not be able to do this when you first start, but you can as you get into better shape.
The take home message is, there are benefits in running to lose weight, provided you train regularly and train smart. Just remember that no amount of running will promote weight loss if you continue to eat high-calorie, ill-advised foods.
Our recommended resources for your running to lose weight:
Female Fat Loss Over 40: Incredible Just Story For Women Over 40
27 Habits – Body Transformation Habits You Can’t Ignore
Do you have a specific program?
Share how you have implemented running to lose weight in your fitness plan in the comments below?