Running is a popular form of exercise that everyone has done at some point in their lives. When was the last time you went for a jog or a proper run? If it has been years since you did that and you are now looking for easy ways to lose weight, then you need to read this blog!
The benefits of running are many, ranging from physical to mental. It helps you burn belly fat and lose weight efficiently. Plus, with its mental benefits, it can help curb cravings, which goes a long way in any weight loss diet and is great for good health in general.
Running is an easily accessible activity that requires no equipment or gym membership and can be done almost anywhere, anytime, making it perfect for most people. So, in this blog, we will share why running is so great for losing weight, how you can get started, and a comprehensive running program for weight loss.
Table of Contents
- How To Start Running To Lose Weight?
- Can Running 30 Minutes A Day Help You Lose Weight? How Does Running Help In Weight Loss?
- What Is The Best Running Program For Weight Loss?
- Expert’s Advice
- The Final Say
- FAQs
- References
How To Start Running To Lose Weight?
Running Into Weight Loss, One Step at a Time!
Here are some tips to get you started and stay motivated:
1. Start Slowly – don’t sprint to success
If you are new to running and exercising, it's important to start slow and gradually increase the duration, intensity, pacing and distance. You first have to begin with jogging to build stamina for running. This will help prevent injuries and make the activity more enjoyable.
2. Find A Buddy – find your running mate & leave excuses behind
Having a partner to hold you accountable for your runs or a running buddy can help keep you motivated and on track. It also adds an element of fun and social interaction to your exercise routine.
3. Mix It Up – switch it up and spice up your runs!
Don't be afraid to change your running route and try different forms of exercise (like bodyweight exercise, resistance training, HIIT, etc.) in addition to running. Additionally, you can also make your runs more fun by choosing different trails, timing yourself, and setting daily goals. This can help prevent boredom and keep your body challenged.
4. Set Goals – chase those goals, not just miles!
By setting specific and achievable goals, you stay motivated and also track your progress. Whether it's completing 5,000 steps or increasing your running speed, having something to strive for can be great motivation.
5. Invest In Good Running Shoes – good shoes = happy feet!
Running in good running shoes can improve your running and reduce the risk of injury. Opt for shoes with ample cushioning, such as those with responsive foam or gel technology, to absorb impact and provide comfort during runs.
6. Get Advice From A Running Coach – a pro on your team!
Getting advice from a running coach can help you improve your form, speed, and endurance with their expert personalised advice and suggestions. They'll make sure you’re on the right track!
Also Read: 4 Best Warm-Up Exercises Before Running To Prep You Like A Pro!
Can Running 30 Minutes A Day Help You Lose Weight? How Does Running Help In Weight Loss?
Yes, absolutely. Running for 30 minutes a day can help you lose weight. Running is an effective cardio exercise for a good calorie burn that can help you lose weight if you maintain a consistent calorie deficit.
Many people struggle to lose weight, but along with a healthy diet, cardio exercise (like running) can help you lose weight and keep it off. Although the exact calories burned from running vary depending on various factors like height, age, weight, gender, speed, terrain, etc., here is a general idea of how many calories you can burn with 30 minutes of running:
| Running Speed (km/h) | Calories Burned (30 minutes) |
| 4.0 (Brisk Walk) | 120-150 |
| 6.0 (Jogging) | 240-300 |
| 8.0 (Moderate Pace) | 300-370 |
| 10.0 (Fast Pace) | 370-460 |
How does running help in weight loss? Running helps with weight loss by burning calories, boosting your metabolism, and helping you shed fat while building endurance. It also promotes the afterburn effect, where your body continues to burn calories post-exercise, and helps reduce appetite by influencing hunger hormones, making it easier to maintain a caloric deficit for weight loss.
It's important to know how many calories you burn each day, as this can guide your calorie intake for weight loss. With a recommended calorie intake of 2,000-2,400 for men and 1,600-2,000 for women, a balanced diet combined with regular 30-minute runs can have a huge impact on weight loss and help you trim down and shed fat.
Also Read: Strength Training Vs. Cardio: Which Is More Effective?
What Is The Best Running Program For Weight Loss?
Here is the best 6-week running program for weight loss to get you started:
| Week # | Women | Men |
1st week: Start | Eat 2,000 calories a day Jog 15 minutes 3 times | Eat 2,500 calories a day Jog 15 minutes 3 times |
2nd week: Get into a rhythm | Eat 2,000 calories a day Jog 15 minutes 3 times | Eat 2,400 calories a day Jog 15 minutes 3 times |
3rd week: Take it to the next level | Eat 1,900 calories per day Jog 20 minutes 3 times | Eat 2,300 calories per day Jog 20 minutes 3 times |
4th week: Stay steady | Eat 1,900 calories a day Jog 20 minutes 3 times | Eat 2,300 calories a day Jog 20 minutes 3 times |
5th week: Break through a plateau | Eat 2,000 calories a day Jog 25 minutes 3 times | Eat 2,400 calories a day Jog 25 minutes 3 times |
6th week: How far you've come | Eat 2000 calories per day Jog 20 minutes 4 times | Eat 2400 calories per day Jog 20 minutes 4 times |
Expert’s Advice
Running is by far one of the best exercises for increasing your stamina, confidence, overall mental health, and, of course, losing weight.
But if you want to lose weight, you must also focus on other areas of fitness and lifestyle. This involves maintaining a balanced diet with a calorie deficit, staying hydrated and drinking 2+ litres of water a day, getting enough sleep every night, and managing stress.
Health Expert
Lavina Chauhan
The Final Say
Running is a great form of exercise for weight loss. It burns calories as well as suppresses appetite, and targets harmful belly fat. Running also has many other benefits for your health and is easy to start, with no need for any equipment or a gym membership. You can combine a consistent running schedule with healthy eating to slim down and improve your fitness.
FAQs
1. Is it better to walk or run?
This depends on the individual, as running burns more calories than walking, but walking is gentler on the joints and easier to sustain long-term.
2. What time of day should I run to lose weight?
Morning may be the best time for running to lose weight, especially on an empty stomach, as that forces your body to rely on stored fats for energy, potentially boosting fat burn.
3. How to lose 10 kg by running?
To lose 10 kg by running, aim for 3 to 4 running sessions per week, incorporating both moderate-paced runs and high-intensity interval training (HIIT) to maximise calorie burn. Additionally, maintain a balanced diet to ensure you are consuming fewer calories than you expend, as this is crucial for effective weight loss.
References
- https://www.puregym.com/blog/running-for-weight-loss/
- https://findarace.com/guides/running/the-benefits-of-running-for-30-minutes-weight-loss-better-seep-more
- https://coachtherun.com/running-training/tips/the-surprising-effects-of-running-for-30-minutes-a-day/
- https://www.asics.com/gb/en-gb/running-advice/running-and-weight-loss-what-you-need-to-know/
- https://www.healthline.com/nutrition/running-for-weight-loss#TOC_TITLE_HDR_10
- https://en.run-motion.com/running-for-weight-loss-training-program/
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