Running for Weightloss

Contrary to popular belief, running isn’t exclusively for people who are training for a marathon or who are die-hard fitness fanatics! The beauty of running is that it is entirely inclusive. It doesn’t discriminate based on fitness level or if you’v… — Contrary to popular belief, running isn’t exclusively for people who are training for a marathon or who are die-hard fitness fanatics! The beauty of running is that it is entirely inclusive. It doesn’t discriminate based on fitness level or if you’ve got the latest pair of Nike’s, it is for absolutely everyone! Done right, running is also one of the easiest and most effective ways to lose weight, particularly around that stubborn belly-area. It scorches calories and doesn’t involve you having to slog to your local gym. Simply pop on a pair of trainers and you’re good to go! If you’re thinking about using running for weightloss, there are a few things to keep in mind such as distance, tempo, and footwear. Lucky for you, I have covered absolutely everything and more so keep reading!
*Fun fact!* High-intensity running like sprints, intervals and hill runs can continue to burn calories long after a workout due to what’s known as the “afterburn effect.”

Running For Weightloss: Benefits

There has been a huge amount of research done on the benefits of running for weight loss. However, running doesn’t just help you burn calories, it also has loads of other health benefits too that you should be aware of:

Numerous studies have shown that running for weightloss increases lifespan - recent research at Ball State University found that a group of 75-year-old lifetime runners and bicyclists (who had been exercising for 50 years) had biological profiles closer to 25-year-old graduate students than to their non-exercising 75-year-old peers.
Running helps you sleep better - this one is pretty self-explanatory; the more you exercise, the more you need quality sleep and the better your quality of sleep will be.
Running for weightloss can also improve your knees and back - this is one running benefit that many find difficult to believe. They reason that running is an impact sport, which must be bad on the joints. However, research has been done into the long-term effects of running on joints and have found that the more you run (with the correct technique and footwear of course), the healthier your joints are.
Running improves your immunity - there is a compelling link between exercise and your body’s defence system. Research has proven that running can improve the body’s surveillance against disease, lower inflammation, enhance gut microbiota composition, reduce the risk of upper respiratory infections and influenza, and improve antibody response.
It improves cognitive function and reduces cognitive decline - this is the newest and most unexpected area of health benefits produced by running, but it makes complete sense. Running raises heart rate and blood flow. That includes oxygen-rich blood being pushed to the brain, thus improving cognitive function.
Running reduces the risk of many cancers - in 2016, a study was done into the exercise habits and cancer incidence of 1.44 million American and European adults. In conclusion, high-fitness exercisers, such as runners, had a lower risk for developing 26 different kinds of cancer than low- and non-exercisers. The benefits could not be traced to either non-smoking or low-body-weight–two known cancer-protectors. There was something special about exercise that lowered cancer risk. How amazing is that!
Running improves mental health and reduces depression - while you may start to run for physical reasons, many runners claim that their motivation for running long-term comes from the immediate mood boost it brings. Have you ever heard the term “runner’s high”? This describes the endorphin rush that happens during and post-running, the moment where the pain of training transitions to a euphoria.
Running for weightloss also lowers your blood pressure - running and other moderate exercise is a proven, non-drug-related way to lower blood pressure.

Running For Weightloss: How To Get Started

While there are many fancy gadgets and gizmos available, the beauty of running is that most beginners can get by on the bare minimum. This includes good running shoes, a comfortable top, a water bottle and running shorts, tights or comfortable pants.

It is highly recommended for women to wear a sports bra while running to reduce pain. Reflective gear is highly recommended as well if you plan on taking your run during early hours or late at night. This will help to prevent any accidents.

Here are a few basics you should know before beginning running for weight loss:

Frequency: To get started, aim for 3 to 4 days of running per week. This allows for enough recovery time between workouts.
Warm-up: Before every running workout, it is imperative to warm up and stretch in order to prepare your body for the run. Start by stretching, followed by 5 minutes of walking at an easy pace. Then, slowly progress to a power walk.
Cooldown: At the end of your run, make sure to cool down with 5 minutes of walking, gradually decreasing the speed as you go.
Total time: Aim for around 30 minutes in total. This includes 5 minutes for a warm-up, 5 minutes for a cool down and 20 minutes of running/walking in between.

Running For Weightloss: 4 Week Running Plan For Beginners

Note: If you are not used to regular exercise or have any preexisting medical conditions that can be affected by exercise, consult a health professional before starting any exercise program.

Do each set of activities 3 to 4 days per week.

Week One

5 minutes warming up
1 minute running at your natural pace, and then 2 minutes moderate-pace walking — repeat 7 times
5 minutes cooling down

Week Two

5 minutes warming up
2 minutes running at your natural pace, and then 2 minutes moderate-pace walking — repeat 5 times
5 minutes cooling down

Week Three

5 minutes warming up
3 minutes running at your natural pace, and then 2 minutes moderate-pace walking — repeat 4 times
5 minutes cooling down

Week Four

5 minutes warming up
4 minutes running at your natural pace, and then 2 minutes moderate-pace walking — repeat 3 times
5 minutes cooling down

After the month is over, try to progress by running for longer at your natural pace or walking less between each run. Try adding different styles of running as you feel more comfortable.

Running For Weightloss: How To Stay Motivated

It is all too easy to feel unmotivated when you’re running for weight loss. It is important to note that just because you aren’t seeing immediate results, doesn’t mean what you’re doing isn’t working! The best results come to those who are patient and more importantly, dedicated. Here are a few tips and tricks to help you stay motivated:

Stick to a dedicated running plan - this can help you achieve long-term success with your weight loss goals.
Keep it fun - so you won’t be tempted to make any excuses to avoid your workout.
Keep your workouts interesting - change your running route every few weeks or add in different types of runs like intervals or hill repeats.
Run with a friend - this will challenge you, keep you accountable and provide extra safety if you run during the early or late hours of the day.
Lay your running gear out the night before - this will save time and effort in the morning.
Set yourself a target - signing up for marathons or other competitions when you are comfortable can also provide you with extra motivation for running and keep you focused.

Running For Weightloss: Gadgets and Tools

While no-one needs any fancy gear to help them lose weight, this doesn’t mean you can’t have it! Some running gadgets are great if you want to track how far you’ve run and how many calories you’ve burned. I’ve listed some of the best gadgets and tools below:

Running Watch - Investing in a running watch is one of the best things you can do to take your training to the next level. By measuring popular metrics such as pace per mile, calories burnt, and distance covered, you’re sure to fall in love with your new digital running partner. The key to losing weight is creating a calorie deficit so by knowing exactly how many calories you’ve burned, you are one step closer to attaining your goal!
If you’re new to running, it can be difficult to justify spending hundreds of pounds on a running watch, and that’s completely understandable. However, there are plenty of cheap running watches out there with more than enough functions and measurable metrics to get you started. I recommend either the Garmin forerunner 30 GPS running watch or the Fitbit charge 3!
Flip Belt - It’s one of the simplest pieces of running kit around and all you have to do is simply pull the fabric tube up around your waist, fill it with anything and everything you may need on a run – credit card, phone, energy gels, emergency change – then flip it over. Just like that, you have everything you need conveniently tucked around your waist.
Wireless earbuds - the beauty of no wires means no pulling your earbuds out with every arm swing. Most wireless earbuds last up to six hours and require very little charging! Playing music has been scientifically proven to keep you more motivated while you run so create your perfect playlist and get running!
Proper trainers - While these aren’t essentially a gadget, the right running shoes have innumerable benefits when it comes to running for weight loss. Running shoes not only provide substantial midsole foot cushioning, but they also offer arch support, aid in the prevention of injuries and can promote improved athletic performance. Most running shops will be able to help you find your perfect trainer so try to avoid buying shoes online (I know this is difficult during Covid times so just do plenty of research if this is you’re the only option).