Learn how to lose weight by running. Learn how and with what intensity you can train running and running plans for beginners to lose weight.
Better health and a desire to lose weight are perhaps the main reasons why many people start exercising. Running is an effective form of exercise, and it is not without reason. In addition to several health benefits, running makes you stronger and more enduring, and if you exercise varied, you can also lose weight.
Learn how to complete running to lose weight. You will learn how to train running with different intensities to increase the burning of fat, which in turn will contribute to weight loss.
Running to lose weight
How fast you can lose weight with running will depend on several factors. Increased activity level will cause the body to compensate for the exercise by increasing your appetite, and consequently, you will eat more. Hormonal changes can affect your metabolism, which can contribute to your metabolism going down.
Your body will always try to find a way to save energy, even when you exercise
If you train running with the same volume and intensity, your body will quickly adapt, and over time you will no longer have the same effect of the training. Variation in how you run is vital to achieving the desired weight loss. You can counteract these processes by varying your runs, and at the same time, eating a healthy and varied diet where you balance the intake of carbohydrates, protein, and healthy fatty acids.
Training with varying intensity
It is common to distinguish between low, moderate, and hard intensity when you train running. As mentioned, you should train running with varied power to get the best possible effect out of the training. However, the main emphasis of your running should be on low intensity. As much as 80% of the running you complete during a training week should be met with this intensity. You can perform the remaining running activity with moderate to hard power.
Practice running with heart rate zones
To control your intensity when you run, you can start with heart rate zones, which indicate what power you should prepare. To calculate your heart rate zones, you need to know your maximum heart rate, which you can easily find by subtracting age from 220 () 220 – age).
The example below is based on a maximum heart rate of 180.
- Zone 1: Heart Rate: 90-108. 50-60% of maximum heart rate.
- Zone 2: Heart Rate: 108-126. 60-70% of maximum heart rate.
- Zone 3: Heart Rate: 126-144. 70-80% of maximum heart rate.
- Zone 4: Heart Rate: 144-156. 80-87% of maximum heart rate
- Zone 5: Heart Rate: 156-174. 87-97% of maximum heart rate.
With a heart rate monitor, you can control the intensity you run, whether recovery runs, long runs, or interval training.
How to lose weight with low intensity running
Low-intensity training can be practical training to lose weight. Low-intensity training, combined with moderate-to-hard intensity running, can help increase your fat-burning, which in turn can help you lose weight.
Practice running in the morning
A study found that exercising on an empty stomach in the morning can increase body fat burning by 20% more than exercising after breakfast.
Researchers from the University of Northumbria asked 12 physically active men to run with moderate intensity on a treadmill in the morning without eating breakfast first. In contrast, another group ate breakfast before they ran. Ninety minutes after the training session, the participants received chocolate milk, while they received pasta for lunch and were asked to eat their fill.
The researchers found that participants who did not eat breakfast had less appetite later in the day and did nothing to compensate for their hunger in the morning when they did not eat breakfast, compared to those who ate breakfast before exercising.
Long runs with low intensity
Long runs are an effective way to increase fat burning. When you run long distances, you will eventually empty the glycogen stores in the body to increasingly burn fat instead of glycogen. Training with long runs can therefore help you lose weight. Aim to train one long run a week. Take how far you can run with low intensity as a starting point, and then gradually increase the length of the long runs from week to week.
How to lose weight with moderate intensity running
Since maximum fat burning corresponds to running with an intensity of around 70%, it is at this level that you should run with moderate intensity. Make sure that you do not train up to 80% of your maximum heart rate because then you are approaching training with hard intensity, and it will require much more of you concerning recovery time. You should run comfortably around 70% of your maximum heart rate without too much effort.
The effect of running with moderate intensity can increase the overall training pace, making it easier to perform moderate-intensity efforts and improve performance—stable, controlled, fast breathing.
You are running in zone 3 in no way at the expense of low-intensity training. Training with a low heart rate is the most crucial running exercise you carry out during a week, and as mentioned, should make up 80% of the total training.
How to lose weight with hard intensity running
Do you want to get the most out of your workout, increase fat burning and spend as little time as possible? Then short intervals with hard intensity may be for you. High-intensity interval training burns the most calories during exercise and can increase your metabolism, corresponding to low-intensity jogging for 24 hours after the end of the training session.
How to train short intervals
There are several methods for how to do the short intervals. You can train in the traditional way, where you run an interval over a given period or distance, with a short break between each interval. You can perform progressive interval training, where you gradually increase the speed in the same interval. You can intervals in a pyramid where you gradually increase the length of the intervals and then go the same way down again. Variants of this form of interval training can be ascending and descending intervals. Short intervals uphill is another form of effective interval training.
How to lose weight with running
To lose weight with running, continuity in training is just as important as varying how you run and with what intensity. Make sure you practice running regularly, preferably every other day. If you prepare running in this way, you maintain a continuously high metabolism. Make sure you have a gradual progression in how often you run and what intensity you train to have a steady form of development and avoid running injuries.