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A Comprehensive Guide To How To Lose Weight Sustainably Through Running

You are currently viewing A Comprehensive Guide To How To Lose Weight Sustainably Through Running

“Are you struggling with weight gain or obesity? If yes, the good news is that you can get back to a healthy normal weight simply by starting an effective running routine. In case you didn’t know, running is one of the most effective strategies to lose weight naturally. Nonetheless, implementing this strategy properly will allow you to shed those extra pounds effectively, safely, and sustainably. Having said that, here are some crucial tips on how to do that; “1.

How Often Should You Run To Lose Weight?

How often should you run to lose weight? Once a day, a couple of times a day, or just a few days a week? Well, Alex Harrison–a professional track and field coach recommends running twice a week as a beginner. He adds that within five weeks, you should gradually increase your running frequency to no more than four times a week. He points out that this will help avoid injury.

Running

2. How Far Should You Run At Any Given Time To Lose Weight?

Another question that may linger on your mind as a beginner runner is how far should I run at any one time to get reasonable results. Before answering that, let me share some mind-boggling facts about fat and calories as far as running as it relates to weight loss goes.

A pound of fat contains 3500 calories. Nonetheless, running one mile burns about 100 calories. Thus, the answer to the above question depends on the number of pounds you desire to lose with every single run. For example, to lose 1 pound of fat, you’ll need to run about 35 miles and so on.

Unfortunately, 35 miles is a very long distance in running, one that you probably may not be able to cover as a beginner. So, forget about losing a pound per run and leave that to the professionals. Think about losing that amount of weight with a couple of runs preferably 10 runs or so over the cause of a few weeks. In that case, you’ll need to cover only 3.5 miles per run or so(which is very accomplishable) to lose 1 pound in at least 5 weeks assuming that you run not fewer than two times weekly.

3. Eat The Right Foods Before Embarking On Your Running Routine

According to research, certain kinds of foods can dramatically enhance speed and performance in running. Examples of foods that will have a positive effect on running include beetroot, oats, bananas, salmon, and spinach. Let’s see how each food can promote running;

i. Beetroots

Beetroots improve your running capabilities by being a rich source of nitrates, which are known to regulate blood flow and improve heart health. What’s more, they help improve nitric oxide levels in the body, which can contribute to a person’s performance.

Beetroot

ii. Oatmeal

Oatmeal is a great source of good carbs, which provide the energy necessary to sustain a reasonable run.

iii. Bananas

Bananas are especially useful for runners, thanks to their high potassium content. The mineral contributes to muscle function, playing a key role in running.

iv. Salmon

Chock-full of omega-3 fatty acids, salmon is an excellent food to boost performance in sports. The fatty acids are linked to improved heart, lung, and joint health, all of which have a positive impact on running.

As a side note, both Sunbasket and Hello Fresh offer amazing salmon and other incredible meal kits. Thus, you can use any meal delivery service not only for your salmon recipes but also other recipes as well.

Home Chef is also a worthwhile option besides Sunbasket and Hello Fresh. What sets the company apart from the rest is the fact that it works with suppliers to ensure quality and animal welfare!

Having said that, this enlightening post shares the similarities and differences between the first two meal kit brands. If you are a picky shopper, reading the post should help you decide on which meal kit delivery service best suits your needs.

v.  Spinach

To run faster and cover more distance, you should eat foods that are rich in vitamins A, C, E, and K together with iron. These nutrients are known to remedy tiredness and fatigue, and there’s no better source of them than spinach. Be sure to have a glass of spinach smoothie before starting running.

4. Wear The Right Running Shoes

The type of shoes you put on highly matters in running. Wearing running shoes that offer the kind of support that matches your foot type is the key. Here’s a good rule, put on relatively light, flexible, and cushioned neutral running shoes if you have perfect feet and form. That way, you’ll get to enjoy the ultimate level of support and comfort being offered by the shoes. On the other hand, wear boots as opposed to regular running shoes, if you have flat feet. You’ll enjoy more support and comfort running in boots than athletic shoes.

5. Know When To Run

The most appropriate times of the day to do a training run can be in the early morning just before the sun emerges, in the afternoon when the sun is directly overhead, or in the evening when the sun has set. It all depends on the goal of the exercise whether that be to shed the extra pounds, improve cardiovascular fitness,  or boost sporting endurance and/or performance. All things considered, training runs for weight loss are best done in the early morning and late evenings.

Final Thoughts

Running is one of the best ways to lose weight naturally. If executed well, this strategy never fails. A proper and effective running routine for weight loss entails the above things i.e knowing how often you should run (at least 2 to 4 times a week) and how far you should run at any given time(5 miles at maximum when you are a beginner). Other things include eating the right foods before embarking on running, wearing the right running shoes, and knowing when to run.

 

 

 

 

 

 

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