Running and Weight Loss
Cardio activities like Swimming, Cycling, Running etc burn calories.
All these activities are good for weight loss but swimming and cycling have a higher barrier for entry compared to running. You need a pool or a bike and a good amount of money respectively.
To run you just need to afford a pair of running shoes and you can run .You can run in the heat, , can run in the cold, in the rain i.e. you can run anywhere and anytime. You can run with a friend or you can even run alone. In fact you can run every day if you are careful about your recovery.
It is this kind of accessibility that makes running one of the best workouts for weight loss. It is even less expensive than joining a gym and having a personal trainer.
You just need a pair of decent shoes and maybe a partner to start a running or walking plan.
Now this is great considering the time people need to take out while making fitness a priority. Everyone is dealing with full schedules, deadlines, so it becomes difficult to add something new to your already pre-occupied schedules. So you need to reschedule things a bit to make running a part of your daily regime, but being able to run right out of your home helps clear out a few difficulties.
But running for weight loss is a little more complicated than simply running and hoping the extra pounds will melt away.
Here are a few tips which might be helpful
1. Diet Weight loss boils down to one thing —-CREATING A CALORIE DEFICIT—the amount of calories burnt should always be more than the amount of calories consumed. We therefore need to look into our diets. Just because we ran 1- 2 hrs does not mean we can happily add that extra slice of pizza or a burger to our diet because we’ve earned it.
As a general thumb rule you burn around 500-600 calories every hour of running.
To start of, you should continue eating the same as what you did before you started running and check your weight on the scale. Please avoid jumping on the scale after every meal.
Ideally one should check their weight once every week at the same time (preferably in the morning).
2. Don’t think too much —-You do not need to go all out if you’ve just started .Moving and burning calories are what matters. Sprinting does create a greater calorie deficit but jogging and walking also does the same, just that you got to do that for some time more .Remember you took time gaining those calories, so you will take time burning them.
3. Cross train– This is important as it makes you a stronger runner and reduces the risk of injury. Running can be hard on your joints if you do not have the muscles to support them.
4. Get the runners high—This is real. It keeps getting you back for more. You just need to get over the point where running sucks.
Your body is made to run, work your way by running regularly and soon it will feel natural.
And before you know weight loss might become an afterthought.
Rajnish Goswami, obese till 2015, successfully completed multiple Marathons and Ironman half distance and full distance races. He is a fitness enthusiast and an avid reader of sports science