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Many people believe that running can help with weight loss, but does it really? We’ll take a look at the science behind this claim and see if running can indeed help you lose weight.
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Regular running can help you lose weight in three ways. First, by increasing the number of calories you burn. Second, by helping to reduce your appetite. And third, by changing the composition of your body.
Running does all of these things, but the amount of weight you lose will depend on how often you run, how far you run, and how fast you run. In general, you’ll need to burn more calories than you consume each day to lose weight.
How Running Can Help with Weight Loss
Running is a great way to help with weight loss. It is a low-impact activity that can help to burn calories and improve your cardiovascular health. Running can also help to increase your metabolism, which can lead to more weight loss.
Running Burns Calories
If you’re trying to lose weight, running is one of the best exercises to help you reach your goals. Running is an excellent way to burn calories and shed unwanted pounds. And, the more you run, the more calories you’ll burn.
A 155-pound person burns approximately 423 calories per hour running at a 12-minute mile pace. That same person can expect to burn 590 calories per hour running at an 8-minute mile pace. And, if they can maintain a 6-minute mile pace, they’ll burn approximately 704 calories per hour.
If you’re looking to lose weight, aim to run three to four times per week for 30 to 45 minutes at a moderate intensity. You can also increase the intensity of your runs to help you burn even more calories.
Running Can Suppress Appetite
Multiple studies have found that running can help reduce hunger and control cravings, especially when you pair it with a reduced calorie diet. One study showed that runners who ran before breakfast ate less throughout the day than those who didn’t run. Another study found that runners were less likely to indulge in unhealthy snacks than those who didn’t exercise.
Running Can Boost Metabolism
When you run, your body must work harder to pump blood, which increases your heart rate and breathing. This causes your body to burn more calories, which can lead to weight loss. In fact, a 155-pound person can burn approximately 298 calories in 30 minutes of running at a moderate pace. And, the more you run, the more calories you’ll burn.
Tips for Maximizing Weight Loss with Running
Running is a great way to lose weight and get in shape. It’s a low-impact activity that can be done almost anywhere, and it’s a great way to burn calories. If you’re looking to maximize your weight loss, there are a few things you can do. First, make sure you’re running at a good pace. You should be able to talk, but you shouldn’t be able to sing. Second, try to run for at least 30 minutes at a time. And finally, make sure you’re staying hydrated.
Combine Running with a Healthy Diet
If you want to lose weight, running is a great way to do it. But, in order to see results, you need to combine running with a healthy diet.
Eating healthy foods will give you the energy you need to run, and it will help your body recover after a run. Eating unhealthy foods will sabotage your weight loss efforts.
Here are some tips for eating healthy:
-Eat plenty of fruits and vegetables. Fruits and vegetables are low in calories and high in nutrients. They can help you lose weight and improve your health.
-Choose lean protein sources. Lean protein sources include chicken, fish, tofu, and beans. These foods are low in fat and high in protein, which can help you lose weight and build muscle.
-Limit refined carbohydrates. Refined carbohydrates include white bread, pastries, cookies, and soda. These foods are high in calories and low in nutrients. They can lead to weight gain and other health problems.
-Avoid processed food. Processed food is high in calories, salt, sugar, and fat. It can be difficult to control portion sizes when you eat processed food, so it’s best to avoid it altogether if you’re trying to lose weight.
Running is a great way to lose weight, but it’s not the only factor that determines whether or not you’ll be successful. Eating a healthy diet is an important part of any weight loss plan.
Incorporate Interval Training
Interval training is a type of exercise that alternates between low- and high-intensity workouts. It has been shown to be more effective than traditional cardiovascular exercise at burning calories and fat.
One study found that interval training burned 25–30% more calories than continuous aerobic exercise did (1).
Another study showed that interval training increased levels of human growth hormone (HGH) by 450%, which helps to break down body fat (2).
Thus, interval training can help you burn more calories and fat, in less time.
Avoid Common Running Injuries
While running is an excellent way to lose weight, it’s important to avoid common injuries that can sideline your progress.
One of the most common injuries among runners is “ runner’s knee.” This occurs when the patella, or kneecap, is not tracking properly in the femur, or thighbone. This can cause pain and tenderness around the knee joint and may make it difficult to run or walk.
runner’s knee can be caused by a number of factors, including weak muscles around the knee, overpronation (when your foot rolls inward too much), tight muscles in the front of the thigh, and worn-out shoes.
To avoid runner’s knee, it’s important to warm up before running and to stretch both before and after your run. It’s also important to strengthen the muscles around the knee, including the quads, hamstrings, glutes, and calves. And finally, be sure to wear shoes that provide support and cushioning for your feet.
After looking at all of the evidence, it seems clear that running can be helpful for weight loss. It helps burn calories, can be done anywhere, and doesn’t require any special equipment. However, there are a few things to keep in mind if you want to use running to lose weight. First, it’s important to make sure that you’re running at a pace that is challenging for you. If you’re not pushing yourself, you won’t see the same results. Second, diet is still key. Running can help you burn calories, but if you’re not eating a healthy diet, you won’t see the same results. Finally, be patient! Weight loss takes time, so don’t give up if you don’t see results immediately. Stick with it and you will eventually see the results you want.