Here are reasons why running can be the most effective exercise for Weight Loss:
High after-burn of calories:
Even if the myth “running a kilometre and walking a kilometre burns the same number of calories” is true, studies have shown that running results in greater weight loss. High intensity workouts like running generate more after-burn than low intense exercises like walking. After a run, you are losing calories even at rest position, as your energy consumption at rest increases significantly just after the run.
Of all the workouts, the amount of calories burned by running is highest. Even the super-intense workout called the “7-minute workout” is not as effective as running for weight loss. The amount of calories burned per minute for a super-intense workout maybe higher than running but since the workout period is very short, the overall calories burned is low.
|Exercise (10 Min)||Calories Burned (kcal)|
You just have to get out and start running. You can do it anywhere, you do not need any equipment nor do you need to learn any techniques before you start running. Everyone today has a smart-phone. Just download a running app and start tracking your run to be more efficient. You may follow a training plan to set your daily goals, avoid injuries and make sure you are not pushing yourself too hard.
It makes you feel happy:
Most of the other exercises for weight loss are boring and therefore, you don’t stick to it. Studies have shown that running makes you feel happy and relaxed. Also, if you can find a buddy or group to run with, your time just flies (read: why finding a running partner is important). Also, many runners have experienced a runner’s high on an anecdotal level.
No doubt running is the most efficient way to burn calories and shed those extra kgs from your body, but it still demands you to restrict your calorie intake to get desired results.
If you have already started running, but are not seeing the desired results, following may be few of the reasons:
Regulate your diet:
You burn a lot of calories while running and therefore it is obvious to feel hungry after the run, but it’s important to fuel wisely. Remember that you’ll only shed kgs if you’ll burn more calories than you consume. Eat food rich in proteins and carbs after the workout but do not exceed more than 200 calories. If you still feel hungry, it probably means you need to eat some before your workout too.
Follow a Schedule:
Stick to a training schedule, so that you know what you need to do and how much you need to run on a daily basis. If you are running in-frequently or for a few minutes daily, it won’t help you burn enough calories. You need to follow your running and diet schedule properly to see the desired results. Moreover, following a schedule helps you avoid a running injury by not increasing your mileage suddenly.The best way to follow a schedule is to register yourself in any upcoming running event and set your goal to complete the 10k or half-marathon.
As mentioned above, you’ll lose weight only if you end up burning more calories from your running session than those you consume. And for that, you need to challenge yourself. Speed walking burns a good amount of calories in a short period of time. Alternatively you can also increase your running distance gradually with time.
Change of workouts:
If you are running the same distance at the same pace every day, after a few weeks your muscles will adapt to it. This will result in a weight loss plateau. To avoid this, mix up your running workouts, do a walk-run-walk, uphill and downhill, speed interval runs, long steady runs, short runs, and keep on running in new places and on different surfaces.