Modern people are increasingly concerned about health and body management, and running is often recommended for weight loss and maintaining good health as a simple and easy-to-start form of exercise.
However, many people have doubts about whether running is actually effective in losing fat, and there are opinions that running is the least efficient way to lose weight.
If you want to say goodbye to running to lose weight and ineffective running, the following scientific guide will take you into the new world of weight loss!
Running with a calorie deficit
The caloric deficit is a core concept in the discussion of weight loss. The so-called caloric deficit refers to the fact that the body consumes more energy than it consumes from food. When the body is in a caloric deficit, in order to meet energy needs, the body begins to break down stored fat, which leads to weight loss.
Running, as an aerobic exercise, can significantly increase the body's energy expenditure. For example, a 70kg person jogging for an hour can burn about 600-700 calories of energy, a value much higher than many other types of daily activities. The calorie expenditure of running is related to several factors, including the speed, duration, weight, and slope of the road.
The key to achieving a caloric deficit is to increase the body's energy expenditure on the one hand, and properly control the energy intake on the other. Running offers an effective way to increase energy expenditure, especially when combined with moderate dietary control, which can contribute to weight loss more significantly.
Regular running also boosts metabolism levels, and the body's energy expenditure is relatively high even during non-exercise hours, which further helps to maintain and strengthen the calorie deficit.
Therefore, if you want to lose weight through running, it is very important to have a reasonable running and diet plan. It's not just about simply increasing the frequency or intensity of your runs, it's about creating a persistent calorie deficit so that you can effectively achieve long-term weight control and health management.
Scientific running weight loss program
Scientific running weight loss programs are carefully designed to maximize results and prevent injury. It is recommended that runners do running training sessions at least three times a week, lasting 20 to 60 minutes each time, depending on their individual health and running experience. Beginners can start with a shorter period of time, such as 20 minutes, and gradually increase to a longer time, such as 60 minutes.
When choosing the intensity of your running, you can use the "Speaking Test" to determine whether you are in the appropriate intensity range. If you can talk easily while running, then this intensity is generally low to moderate intensity suitable for long-lasting exercise; If you need to breathe if you can only say a few words, this indicates a higher intensity. For most runners, maintaining the intensity of a relaxed conversation can help them maintain their movement for longer, especially beginners.
It is recommended to include a high-intensity interval run in your training every 2-3 weeks. This training consists of high-intensity running for a short period of time, followed by jogging or walking during the recovery period. For example, try running at full speed for 30 seconds, followed by 1-2 minutes of jogging or walking to resume, repeating the cycle 8 to 10 times. This interval training can be effective in improving cardiorespiratory fitness and increasing calorie expenditure.
Don't forget that rest and recovery are just as important. Make sure to take at least one day of complete rest each week to give your body a chance to recover and repair. By planning a running regimen scientifically, runners can not only achieve the goal of losing weight, but also bring more physical and psychological benefits through this healthy exercise habit.
Diet and running
In the process of running to lose weight, a reasonable diet also plays a crucial role. In order to ensure that the body has enough energy to burn efficiently while running, and at the same time does not overeat the calories that cannot be burned, it is important to have a balanced diet.
1. Understanding calorie intake and consumption is the foundation
Running can burn a lot of calories, and this process requires adequate nutritional support. That's why it's crucial to choose foods rich in complex carbohydrates, proteins, and healthy fats, which can provide long-lasting energy and aid muscle recovery. For example, oats, whole-wheat bread, lean meats, fish, legumes, and nuts are excellent options.
2. It is equally important to adjust the rhythm of your diet
Pre-run meals should be consumed about 1 to 2 hours before the start of the run to avoid indigestion or gastrointestinal upset. This meal should include easily digestible carbohydrates and a small amount of protein to provide enough energy without causing a rapid drop in energy spikes.
Eat 7-8 full meals at each meal, which can not only avoid feeling overwhelmed during exercise, but also prevent excessive food from burdening the stomach. In addition, this moderate way of eating also helps to create a "caloric deficit", which in turn promotes weight loss results more effectively.
After running, you can supplement the appropriate amount of protein and a small amount of carbohydrates within 30 minutes to help muscle recovery and energy replenishment.
3. Maintaining water balance is also a link that cannot be ignored
Hydration while running is essential to maintain performance and prevent dehydration, especially in hot or humid conditions. Daily water intake should be adjusted to an individual's weight and activity level to ensure adequate hydration before, during, and after a run.
Through scientific dietary adjustment, it can effectively support the goal of running fat loss. It's not just about cutting back on food, it's about choosing when and what foods to eat wisely to help runners achieve optimal running results and weight management.
Training variety
Training variety not only prevents you from getting bored, but also improves overall health. By constantly changing the training format, such as interval running, cross-training or hill sprints, you can activate different muscle groups more fully and promote the improvement of heart and lung fitness.
Interval running alternates between short bursts of high-intensity running and light jogging, which not only increases calorie burn, but also increases the body's metabolic rate, making the fat-burning effect last longer.
Cross-training, such as combining swimming or cycling, can be effective in relieving pressure on joints such as knees while maintaining exercise, which is especially important for long-term runners. When doing hill sprints, a more intense effort can greatly improve leg strength and endurance, and it's also a great way to test and improve your fitness limits.
This varied training not only keeps your exercise schedule from being monotonous, but also helps you avoid the physical adaptation that comes with repeating the same exercise for a long time, so as to continue to promote health and fat loss.
Be consistent
Consistency is the key to success in your journey to lose fat through running. No matter how ambitious the goals, without consistent execution, those plans are nothing more than nice words. The importance of consistency in the training process is not only reflected in the physical, but also in the psychological persistence.
Building a running habit starts with setting realistic goals. This doesn't refer to a one-time run or race, but rather a fixed weekly running schedule.
For example, you can choose to run for 30 minutes three times a week, which is neither overdone nor easy to stick to. Once you've set your goals, the next step is to follow them. In the beginning, it may feel difficult or tedious, but over time, running will become a part of your life.
Another core element of sustainability is adapting to changes in life. Busy work, family gatherings, or other social events can disrupt your exercise schedule. At this point, it's wise to be flexible with the timing or frequency of your runs, rather than giving up altogether.
For example, if you can't run at a scheduled time on a given day, you can choose to sprint at a different time or take advantage of your lunch break.
Consistency also requires intrinsic motivation and a positive mindset. This motivation can be strengthened by forming a running group with runners, and mutual encouragement and support can greatly enhance the willingness to keep running.
Plus, celebrating every small achievement, whether it's running faster, longer, or sticking to the number of weeks, is a way to motivate yourself to keep going.
Running to lose weight is not a short-term action, but requires a concerted effort over the long term. Maintain consistency and patience, even if progress is slow, and over time, the cumulative effect will be very significant.
Practical advice
When it comes to running to lose weight, it's crucial to assemble a personalized running plan. Here are a few practical tips to help:
1. Set clear running goals and plans. According to your own physique and daily routine, reasonably set the number of runs per week and the mileage and speed of a single run. It's a good idea to stack up small goals to increase the challenge.
2. Be sure to warm up well before running to avoid sports injuries. Dynamic stretching can increase the temperature and elasticity of the muscles, helping the body to better adapt to the rest of the exercise load.
3. In addition to regular running, cross-training is also very important. Appropriate incorporation of activities such as cycling, swimming, or strength training can help improve overall athletic performance while reducing injuries caused by repetitive movements.
4. Pay attention to monitoring heart rate and body sensation. Use heart rate monitoring tools to make sure you're in the right intensity zone and avoid overdoing or under-exceeding.
5. Interval running is an effective means to improve fat burning efficiency. For example, you can try a 30-second brisk run followed by a 1 to 2-minute jog or brisk walk, which can help boost your metabolism.
6. Don't neglect diet control. A balanced intake of nutrients is essential for running to lose weight. Make sure to consume enough protein to maintain and strengthen muscle tissue while limiting your intake of foods high in sugar and fat.
The above suggestions hope to help you enjoy the fun of exercise while achieving your ideal fitness and fat loss goals on the road of running.
Running can not only effectively promote fat loss, but also improve overall health, science + perseverance + patience, everyone can achieve the goal of weight loss through running.
Do you think running is good for weight loss? How did your weight change after you started running? Welcome to leave a message to share!