How To Lose Weight By Running

Do you need to lose weight and get in shape? Well, running is one of the most ideal activities for that purpose. First of all, it is very hard to get that kind of intense workout doing things such as running or low impact aerobics. In many ways, running is an ideal activity because even if you can get a good workout doing something else, it is a lot easier to keep on creating a challenging workout with running.

Set Weight Loss Goals
Before you set out to create a running plan for weight loss, the first thing you should do is decide what you want to accomplish. Determine how much weight you want to lose and how quickly you want to lose it. This will affect how often you will run and how long each running session will be. The faster, further, and longer you go, the more weight you will lose.
Create a Weight Loss Plan
The next thing to do is to create a running weight loss plan based on your goals. The plan should include your route, how long the route will take, and how long you want to stick with that particular route. If you want to run three or four times a week, a course of around three or four miles should be adequate.
Eat for Weight Loss
You may realize that no that you are running more, your appetite has increased. That is your body's way of telling you that you need more nutrients in your diet. It is important to eat when you get hungry, otherwise it will harm your metabolism. The important thing to remember is to make good food choices and to not overeat. As long as you are eating a little less than what you need, it will not hurt your metabolism. In fact, you will begin to lose weight because your body will use your extra fat as fuel.
Keep it Challenging
One thing about running is that it is very easy to adapt to your current plan. That is why it is important to keep the workout challenging. One way to do this is to change your route after a few weeks by either lengthening it or choosing something else. Another good way to make your running challenging is to do intervals. Interval training is when you alternate running fast with jogging. You can increase the fast running intervals each time you feel your body begin to adapt.
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It is not only possible to lose weight running, but running makes it much easier. Just remember to keep your route challenging and to make sure you eat nutritiously.

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How Long Should You Run to Lose Weight?

There are two schools of thought on how long you should run if you want to lose weight. The old school and the new school. Discover the best way to run for weight loss in this article.
Constant Rate Cardio
This is the old school of thought. Scientists figured out that fat is lost when the heart rate is elevated. This is also very good for the health of your arteries and the rest of your circulatory system.
It was also thought that you needed to raise your heart rate for a minimum of 20 minutes if you wanted to burn the fat.
So the general recommendation was for 3 cardio sessions per week and each lasting a minimum of 20 minutes.
Over the years, many people have lost weight using this method. I should add that with any type of running you need to eat less as well. If you don't change your eating habits then you will not lose much weight.
High Impact Interval Training
The new school of thought is towards high impact interval training, also known as HIIT.
Researchers at leading universities found that the mechanism of fat loss was much more complex than previously thought.
For instance, if you start to run at a constant rate then your body will eventually adjust itself to be more efficient and burn less fuel (fat). If you think about how most humans and animals have evolved, food has not always been so easy to come by. Therefore it made a lot of sense for the body to be able to cope with different situations and try to conserve fuel.
In today's world of junk food and food mountains, there is simply no need for this mechanism. So how can we overcome it?
The best way to stop the body from trying to conserve fat and instead to burn it is to place unpredictable demands on it. This means that a constant speed of running is the wrong thing to do. Instead, we want to keep the body guessing and vary the demands on it.
You can try HIIT today by running for 30 seconds then sprinting for 30 seconds. Change back to running for 30 seconds and again to sprinting. Repeat back and forth in this way for a total of 10-15 minutes.
Even though your total workout time is less than for constant rate cardio, you will burn much more fat this way. And you'll burn more fat not just during the workout but also for the rest of the day because HIIT has been shown to raise your steady state metabolism even when you're sitting at a desk.

lose weight by running

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Using Running To Lose Weight And Achieve Weight Loss Success

So many people are interested in learning how to run and lose weight, but they should also realize that running can do much more than just help you lose extra pounds. Indeed, the health benefits of running could likely fill an entire book.
Running is an exercise one can do alone, with friends, outdoors or indoors, virtually any time of day, and it tends to be something people either love or dread. But, there are many who formerly despised running who have come to enjoy it. These are the people who managed to conquer their aversion in order to take advantage of the many positive aspects of running.
What is the best way to run and lose weight? We should begin with some quick tips on running.
Some Running Basics:
1. Begin by stretching before you run. It is important to completely stretch the leg and calf muscles. That way, you will increase your flexibility and keep you from incurring muscle injuries or strains.
2. Begin every run at a reduced speed. That way, your body will have time to adjust to the exertion. My suggestion is to go slow for at least two or three minutes, perhaps slightly longer if you are a novice.
3. After the warm up period is over, ramp up to a jog. Remember that this will be the pace you resume once your finish your fast running. This is a pace at which you should feel controlled, steady and at ease.
4. After you jog at this pace, increase to an even quicker, yet still controllable pace. It is at this speed that you will maximize your ability to burn fat. Anyone running on a treadmill might consider raising the incline at this pace, as it will optimize fat burning.
5. Switch back and forth between a moderate jog and a faster run. Those just starting out with running only need to workout for thirty to forty-five minutes, and more experienced athletes might consider running for sixty to ninety minutes.
That is the fundamental framework for high intensity interval training workouts. This is a type of exercise able to optimize your body's capacity to burn fat as you run.
What makes running a great way to lose weight?
The most obvious positive feature of running is that you will undoubtedly use a greater number of calories than you would if you simply walked or remained at rest. Running has long been recognized as among the most effective cardiovascular workouts for calorie burning.
Running in this way while also adhering to a sensible diet is sure to produce the weight and fat loss results you desire. Also, this kind of workout utilizes and strengthens the legs, lungs, hands and heart. Your lung capacity and efficiency will improve as you continue your workouts. By processing more oxygen, your body will become a more effective fat burner.
Lastly, you will achieve a decrease in blood pressure, an increase in circulation, and will experience greater relaxation.

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Lose Weight With Running

Running to lose weight facilitates the loss of weight, remodel the body and increase the sensation of well being. Running to lose weight can be a great way to exercise if you follow certain guidelines. Although you want to make sure that you have the right equipment like the proper running shoes and are eating healthy. Additionally, I highly urge that you invest in two to three pairs of high quality running shoes. Then, alternate the shoes each time you go out running to lose weight. The great thing is running shoes do not have to be expensive. In fact, this exercise is one of the cheapest cardio workouts that you can take part in.
If you're just starting out, you might want to begin with the suggested pattern, especially if you haven't been exercising for quite a while:
Start walking, gradually add running, and build by no more than 10% per week.
Exercise will benefit all areas of your body and improvements will appear as you progress. By keeping a log of your exercise routine, you will be able to see a progression of your improved physical fitness over time. Exercise that has the most benefit for decreasing cancer risk is probably that done at medium to vigorous levels. The benefits of physical exercise are tremendous, but the American population has become sedentary. Physical exercise need not be an backbreaking or difficult chore -- it can be fun, stimulating and provide great moments for families to not only exercise together but to talk and share other important aspects of their lives.
Running can minimize the odds of everything from the common cold to cancer. Your toughness will increase. Runners World magazine is a great resource and the online version can be accessed. The Chicago marathon website is one of the best that I have seen provide information, running schedules , information on running shoes and running tips for the beginner runner , route maps with inclines, water stops, energy drink stops, spectator and cheering squad stands and locations, expected weather and other information.
However, there are some dangers especially if you have been on extreme diets recently. Runners who attempt to reduce their body fat percentages to life-threatening levels run the risk of injury, illness, infertility, and at the very least, decreased performance. You may experience performance problems if you've been dieting religiously to lose weight.
When you exercise, do it at least five days a week. If you are able to make it seven days a week, it's even better. No matter whether you run five days or seven, remember to make it enjoyable. And if you are stressed, aerobic workouts, walking, cycling, swimming, or running can help loosen those tight muscles and produce endorphins, which are chemicals in the brain that can help reduce stress. Exercise in moderation may also help you control your blood pressure.
Beginner runners especially can get injuries if they set the bar too high. There are numerous books and magazines that give specific education programmes for all levels of running such as Runners World and Running Fitness. Novice runners need speed play to remind them how to run properly; all runners need speed training for running enjoyment and for muscle stimulation-especially during the high mileage training which builds base. Low level aerobic exercise is the safest way to build aerobic endurance for running.
When you've been running for a while, you'll realize that running becomes your own work of art. You'll learn how to manage your pace, your stride length, even the way you land and push off the ground. As a beginner runner, run the designated mileage at an easy, conversational pace. Use your breathing as your guide to manage your running pace.
To make your running more pleasurable and less routine, Run/Walk in different places or at different times of the day. The Sacramento area offers some amazing places to run/walk. Run more so long as it's pain-free. Always stop when you're experiencing pain. Run to the pulse of your favourite music on your next run and focus on short strides. If while running you are really tired it just means you are trying to take large strides AND keep up a faster cadence.
Take it slow at the beginning, because your goal is to build a habit and make running your regular routine. You won't experience weight loss immediately, except through water loss. However, given a period of weeks to months, you'll start to experience both weight loss AND improved health levels.
If you want to add intensity to your run, hills will obviously drive your heart rate up. But that does not mean you should do away with hill work outright. As you improve in your health and fitness levels, adding runs up hills are an awesome way to improve your strength and challenge your anaerobic system. The first thing you need to do, however, is find a hill with a fairly steep grade.
Additionally, training through extreme weather conditions in the winter or summer can be emotionally exhausting as well as physically challenging. If there's one in your area, running in the pool provides a change of settings from familiar running paths or treadmills and training at an indoor pool allows for consistency when weather conditions make outdoor running uncomfortable.
Rest days are as important as training days. They give your muscles time to rest so you can run again.
To see how far you've come since you first started running to lose weight, track your workouts, meals, calories, nutrients, measurements, diet progress, general health and more. Visualize your progress, judge the effectiveness of diets and workouts, and you'll be able to reach your goals sooner.

Lose Weight With Running

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