Running For Weight Loss, Why Running Is One Of The Best Ways To Lose Weight

As we know to lose weight, we have to reduce our calorie expenditure with healthy diet and also use cardio vascular exercise to burn of excess fat and help speed up the process of weight loss.

Today I would like to talk about running and the many benefits that you can get from this fantastic exercise. Running is a very high impact exercise that works all of the muscle of the body.  Running is also a very versatile exercise that can be very challenging and intense depending on the type of training program of the individual.

The speed, environment, angle and time are all factors that will determine how effective the workout is for the individual. As a general rule, the faster  a person runs, the more energy expenditure is needed, therefore the more calories that are burned, there the higher probability of losing weight and improving fitness levels.

One of the main reasons what running is a popular choice among weight loss programs , fitness enthusiasts and military personal is the fact that you only need basic gear. A good pair of running shorts and suitable running clothing and your good to go.

Now when it comes to the actual running, one must understand that the type of running training that you participate in is entirely down to the individual's current fitness level and body shape and health.

If an obese person wants to start running to lose weight then the concept of running 5 miles from scratch will most likely be far to challenging to start with.

The best practice for such case would be to start by simple running half to a full mile, or even a quarter mile to get into the swing of things.

Now in regards to intensity and variation, there are quite a lot of things one can do to change up the run. Running uphill is one very good option and is very challenging to even the most hard core runners.

Another great way to mix things up is to use HIIT which stands for High intensity interval training. This is done by simple switching from running fast to slow every few moments to keep the heart rate in the fat burning zone.

When you use High Intensity interval training in your running program this allows for the best type of training for weight loss because the heart rate is tested and challenged this will help improve fitness levels , increase cardio vascular efficiency and burn more calories , thus allowing an ideal scenario for weight loss.

Alternatively running with a weight vest on is also a fantastic way to make the running more challenging and more intense, this provides the best scenario for improved fitness levels, heath and weight loss.

To give yourself the best possible chance of improving your fitness levels and losing weight , the ideal case would be to go running for at least 30 minutes 3 / 4 days a week to boost a weight loss plan.

In regards to nutrition practices for running, complex carbs are the best way to go. Carbs provide the body with the energy needed for high intensity workouts.

Running should be complimented with other cardio vascular exercises to keep the body guessing, and also challenging and shocking the body to improve fitness levels and lose weight. In the ideal situation to lose weight, running would be complimented with swimming and skipping as these are some of the most other effective cardio exercises for improved fitness levels and weight loss.

A few things to consider when running , would to make sure that you have the correct type of running shoes on for the run, nothing worse than going for a run without suitable trainers on the protect your feet from blisters and other feet issues.

Some ideas to help compliment your running program would be to join a group of runner's, get a running buddy or simple put headphones and let the music entertain and motivate you while you run.

Overall running is one of the most effective exercises to improve fitness, and lose weight, regardless of age or fitness background.

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Why Is Running a Great Workout

Running is one of the most effective and beneficial forms of exercise. It's great for health, weight management, vitality and much more.  Here are just some of benefits you will gain...

1. Weight Loss
Fat reserves stored in the body are burned to provide energy for your muscles when you run. For that reason it is important to run consistently a few times a week to get rid of stubborn flab for an attractive toned body.

The side benefits of weight loss is the curtailing of common obesity related illnesses, such as, heart disease, diabetes, high blood pressure, joint pain, incontinence, and certain cancers.

2. Improved Heart Health
Running increases the heart rate that strengthens the heart muscles to pump blood around the body more efficiently. This greatly lowers the risk of a heart attack.

3. Muscle Toning
Running facilitates the burning of fat around the body. It also provides a lot of toning for the leg muscles, and overall, most runners who engage in this exercise usually have firm and toned bodies.

4. Lowers the Risk of Disease and Various Medical Conditions
Running makes people feel more energized; furthermore it promotes the production of good cholesterol and eliminates the bad cholesterol that causes illnesses.

A depressed person may overcome depression when they run a few times a week.

5. Increased Lung Capacity
More lung capacity ensures you receive more oxygen when working out for more endurance. In addition you are able to enjoy a better quality of sleep to promote healing and repair of the body at the end of a demanding day.


6. Strong Bones
Running strengthens the bones for better support, furthermore it reduces the risk of broken bones after a fall, and reduces the risk of Osteoporosis in women. Strong bones also ensure a better posture.

7. Increased Flexibility
All the muscles in the body work together while running; therefore the body becomes more flexible with continued running.

8. Increased Blood Circulation
Increased blood circulation occurs when the heart rate rises when one is running. As a result waste in the body is eliminated faster, preventing it from accumulating and possibly causing sickness.

Also, increased oxygen in the body results in better looking skin.

It is advisable to drink plenty of water before, during and after the run to ensure you hydrate the body as fluid is lost through sweating.

9. Increased Physical Strength
One acquires more physical strength when the body builds muscles after eliminating flab.

It is crucial to skip a day, or have an easy workout, in your running program to allow your muscles to relax after being stressed during your workout. You should keep a daily running log to keep tack of your different workouts.

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Can Running Burn the Last Bit of Belly Fat?

Extra pounds tend to park themselves on your midsection, and it seems that stubborn belly fat is always the last thing to disappear. You cannot selectively shed fat from your belly, but running burns tons of calories, which can help you shed that last bit of excess. Make running a part of your routine most days of the week and you’ll be flaunting a toned abdomen in no time.

Frequency

• To shed that last bit of unwanted belly fat, you are going to need to put in some miles. Your stomach has two kinds of fat: visceral and subcutaneous. The visceral fat surrounds your abdominal organs, while the subcutaneous fat lies under your skin and abdominal wall. To shed the more dangerous visceral fat, you need run at least 20 miles per week, according to a study published in “Diabetes Care” in 2009.

Intensity

• Instead of heading out for the same run every day, switch things up to prevent boredom and to keep your body guessing. Both high-intensity intervals and long, slower runs have a place in your weight-loss routine. High-intensity intervals burn loads of calories thanks to your skyrocketing heart rate. Even at a lower intensity, a long slow run can also add up to hundreds, even thousands, of calories burned. Come up with a ratio between the two so you accumulate the most miles per week without getting overly fatigued or injured.
• Watch Your Diet

• Running burns off calories, but remember to pay attention to your diet. Your body loses weight when it uses more calories than you consume. To lose a pound of fat, you need to burn 3,500 more calories than you take in. The Mayo Clinic recommends losing one to two pounds per week, which equals a deficit of 500 to 1,000 calories per day. Paying attention to portion sizes and emphasizing complex carbohydrates, such as vegetables, fruits and whole grains, and lean proteins, including white chicken, black beans and nut betters, goes a long way in helping you shed those last few pounds.

Tips and Considerations

• Getting injured can quickly lead to weight gain. To keep your body going mile after mile, make sure you treat it right. Begin each workout with a five-minute active warm-up. By doing some brisk walking or light jogging, you can prevent injuries and improve performance. At the end of your workout, do a five-minute active cool-down. After your workout, add in a few stretches to help you maintain flexibility and range of motion. A few runner-specific stretches include kneeling hip flexor stretches, standing quad stretches and standing calf stretches. Hold each stretch for 30 seconds to two minutes.

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Does Running on Hills Make You Lose Calories?

Running on hills can annihilate calories, if you are up to the challenge. While moderate aerobic activity on flat land, like running on a track or a treadmill, is efficient for burning calories, adding hills into your running routine is markedly more effective. Take your cardio to the next level by burning calories with an uphill running workout.

Calories Burned by Running

• Aerobic exercise, like running, is the most efficient way to burn calories. But you can burn even more calories when you make your aerobic activity more difficult. Adding hills into your running routine will definitely increase the challenge. For every 5 percent increase in grade -- a small change in topography -- you can burn up to five more calories a minute than running on flat land. Take shorter, higher strides than you would on level land and swing your arms more forcefully to make the most of your workout.

Muscles Burn Calories

• Besides the fact that hills push your heart rate and your oxygen consumption to increase, they also challenge your muscles more than running on flat land. Your quads strain to push your body uphill, which helps you build stronger thigh muscles. This is a huge bonus for burning calories, because muscle tissue burns more calories than fat tissue. By increasing your strength with uphill runs, you will increase the amount of muscle tissue in your body, increasing your body's ability to burn calories more efficiently.

Break it Up

• Running uphill has many advantages, but it is also extremely difficult. Make the most of your time and energy by doing running sprints for short periods of time uphill with an interval workout. After jogging to warm up for 10 minutes, run uphill quickly for 20 seconds. Walk briskly for two minutes and then repeat this four more times, switching on and off between the brief hard runs and the longer recovery walks for a total of five sprints. If you combine this with two miles of running on flat land you can torch up to 340 calories a session. You may end up a happier runner, too, since high-intensity interval training has been linked to a greater enjoyment of running.

Lack of Oxygen

• You should be careful running up hills that are located at high elevations. Oxygen is harder to access the higher you get, and that can lead to hypoxia. Hypoxia is a lack of oxygen in your body, which can result in fatigue, injury and even death. If you feel dizzy, light-headed or like you can't see very well while running at a higher elevation, take a break. Hill-running is an effective method for burning calories, but you should be mindful of your health and safety when embarking upon this challenging exercise.

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Slow vs. Fast Running for Weight Loss

Weight loss occurs when you burn more calories than you consume. Both fast and slow running will burn calories, but hard workouts will burn more calories, thus resulting in quicker weight loss.

Slow Running

Running slowly burns calories, but it will take longer to burn the same amount than if you're running at faster speeds. However, add resistance such as hills, and you will burn more calories.

Long-distance running, like a marathon, which is 26.2 miles, generally is not run quickly but can burn thousands of calories. For example, if a 150-pound person runs a marathon in five hours and 24 minutes, which is a 12-minute-mile pace, he can burn nearly 3,000 calories.

According to Trails.com, slower aerobic activities burn a "slightly higher percentage of fat, but faster aerobics burn a lot more calories." It's important to remember that weight loss is about burning calories; it doesn't matter if those calories are from fats or carbohydrates.

Fast Running

Running at a faster pace burns more calories because it's a more intense workout. The more strenuous a workout is, the more calories you burn. However, faster running puts more physical stress on the body, and that means an increased risk of injury, according to Trails.com. Injuries can mean less frequent workouts and less weight loss. One of the best ways to lose weight while running is to optimize a workout by adding resistance and interval training.

Interval Training

Interval training is a mix of both slow running and sprinting. It is a way to burn even more calories than fast running alone. This type of training increases metabolism and burns calories quickly and more efficiently, according to an NPR report. Interval training boosts metabolism because even several short sprints of only 30 seconds each over the course of a workout will increase your body's need for energy.

Interval lengths vary based on experience, physical shape, goals and types of workouts. They can be as short as 30 seconds or as long as three minutes. Individuals can customize their own interval workouts, or they can visit intervaltraining.net for training packages.

A custom-made workout could be as simple---and effective---as running at a slow pace for 30 minutes with a 45-second sprint interval every five minutes. Anything that boosts your heart rate during a workout can burn more calories and improve cardiovascular fitness.

Increase Metabolism

Regular exercise, be it fast, slow or interval running, will increase metabolism, and that can help with weight loss. A fast metabolism simply means your body is burning calories quickly, and the more calories you burn, the more weight you will lose. Maintaining lean body muscle, which is built during exercise, burns calories even while your body is at rest. For this reason, running---fast or slow---can keep your metabolism high even after a workout.

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