Running for Weight Loss
When combined with a healthy diet running is one of the best forms of exercise to take if you want to lose weight. Running is an intense form of cardio-vascular exercise so you are more likely to see faster weight loss results with this form of exercise. What’s more running is an excellent way to improve your overall health.
If you’ve decided that you need to lose some weight and think running may be for you then the first thing you need to do is consider how healthy you are at the moment.
If you are not used to regular exercise and intend to start running then it’s best to get checked over by a doctor before you embark on a running programme. Once you get the go ahead it’s simply a matter of getting started!
If you have a considerable about of weight to lose, are overweight or unused to regular physical exercise it’s important to start slowly.
Walking can be a great way to get going and will improve your cardiovascular system. Begin slowly but then start to challenge yourself with uphill walking or walking at a faster pace.
Once you feel that walking is becoming easy you can begin to jog slowly. Starting with small periods of time, such as 5 minutes of jogging, may not sound like much but it is always better to begin slowly and then build up your time. From jogging you can eventually make the transition to running more easily, just give your body time to adjust to this new activity.
Regularity is one of the keys to success when running to lose weight. Fortunately many runners who started out as beginners report that it becomes easier and easier to run for longer periods of time if you run as often as possible.
This will give you motivation as it proves that you are becoming fitter and healthier. You may also begin to experience what is known as a runner’s high, as the effects of running help you to feel better and more positive towards life in general.
While exercise is a great way to lose weight all your hard work will be undone if you fill up on high fat or sugary foods to feed your newly found runner’s appetite. It is likely that you will find your appetite increases when you start running for longer periods of time.
This can be quite alarming for new runners who may feel that by eating more they are going to undo all the hard work they have put in with the exercise. However because you are burning more calories through running you should not make the mistake of eating more of the wrong foods because you feel you can.
It is simply a matter of eating the right foods and making sure you are getting enough lean protein and complex carbohydrates in your diet. Fill up on the good stuff and not junk food or sugary energy drinks.
Healthy and filling foods for runners include:
- Lean cuts of meat
- Whole-grain breads
- Brown rice
- Wholemeal pasta
- Fruit and vegetables
Make sure your snacks are healthy too so you don’t sabotage your weight loss programme. You need to keep your energy up without over consuming on calories.
Try nuts, fruit, rice or oat cakes with nut butter or sugar-free yoghurt and also make sure you are drinking enough water as your body will need rehydrating after a run.
With a healthy diet and regular running programme you’ll soon be on the way to achieving your weight loss goals.