This is one of the most vigorous exercises but it is also an efficient way to lose weight and burn calories if done right. I have heard people complain time and again that they are running but not losing weight at all.
For you to be able to lose weight by running you have to enjoy it or be willing to learn to like if you don’t. If you hate running or any other exercise for that matter, you won’t be able to stick with it long term.
Many people have been able to achieve success through running and you can do it too if you are consistent. To get a clear picture on the calories burned while running; a person who weighs 150 pounds burns an average of 100 calories per mile. This may defer depending on factors like terrain or intensity.
Let’s discuss some of the things that can help you make the most out of running. But before we do, know that you cannot outrun a bad diet, so no matter how hard or long you run, you are not going to lose weight if you don’t eat right.
Run at different intensity
Doing the same exercise over and over makes it less effective because the body gets used to it (running is no different). Running on the same pace everyday will give you minimal results, alternate days for high intensity and low intensity runs.
If you run at low intensity today, run at high intensity tomorrow and let the cycle continue.
This will help avoid overusing of the same muscles and it will slowly and steadily build your stamina.
You can read more on interval training in this article.
One thing that you may not know is that running causes more injuries than any other sport. Though some injuries are negligible and we may not even notice them; like minor injuries on the muscles and ligaments, they can lead to serious injuries. Research shows that taking a one day break from running, every week can help prevent serious injuries.
A one day break will give the body a chance to recover and repair itself. This will also make your runs more enjoyable.
Running once or twice a day
Truth is there isn’t much difference between running once or twice a day unless you are running different distances.
If your goal is to run 4 miles a day but you can’t do it all at once, run 2 miles in the morning and 2 miles in the evening.
The important thing is the number of calories you burn, it doesn’t matter how you do it. It’s totally up to you to decide whether to run once or twice per day. Just set goals on the distance you will run every day and do it!
Vary running routines
For maximum results you will need to run on different grounds every now and then. Run on hills and mountains sometimes, don’t run on flat grounds every day.
Engaging on other exercises like biking, swimming, rope jumping and weight training will help burn more fats and lose weight faster.
There are people who have been able to lose a lot of pounds through running, so if it’s an exercise you enjoy put in effort and you will start seeing results.
I hope this article was helpful and this information will contribute towards reaching your weight loss goal.