Opting for a weight loss running program is the surest way to
lose those pounds and keep them off for good. Running is a
cardiovascular exercise per excellence and sheds pounds like no other
training program. Not only that, running regularly will boost your
fitness level, sculpt your body, make you look younger, and be more
productive, and so on.
Therefore, if you're looking for the best weight loss running strategies, here are 4 ways to help you get the maximum benefits of your training workouts.
1- Add More Miles
Most beginners make the mistake of sticking to the same running distance, week after week. This is a guaranteed way to encounter a plateau, sooner or later, with both your performance and weight loss results. In fact running can get really tedious if you opt for this approach. Instead, try challenging yourself by adding more miles to your running and you'll definitely see your results improving drastically.
The best way to increase your mileage without running the risk of injury or burnout is to stick to the 10% rule. You only get to increase your weekly running distance by 10% from one the week to the next. For example, if you're starting off with running 10 miles per week, you could aim to get to 11 or 11.5 the next week and build on that.
2- Do Interval Training
Also know as high intensity interval training (HIIT), this type of training is ideal for blasting calories and shedding pounds in the shortest time possible. Interval workouts consist of high intensity running intervals interspersed with low intensity boots for recovery and rest. For instance, you run at approximately 80-90% of you maximum heart rate for one full minute, then you reduce your running pace into an effortless jog for recovery and rejuvenation.
Here is a typical interval workout routine:
- Start with a 10 minutes slow jog as a warm-up. Breathe deeply and stretch gently.
- Go for one full minute of high intensity interval, then slow it down and allow for recovery.
- Repeat the pattern 9-10 times. The length and duration of each interval depends on your current fitness level and goals.
3- Keep a Food Diary
Though running does burn colossal amounts of calories, the weight loss process takes place only when you create an energy deficit. Meaning that you put in less calories than you burn off. That's it.
No magic bullet here. Therefore, it's crucial that you properly address your nutritional needs without ingesting too many calories, and thus gain unwanted weight instead of slimming down.
The best way to cultivate good eating habits is to keep tags on every calorie you put in your mouth.
For that, you need a food diary. Once you start using a it to keep track of your eating habits, you'll be your own detective and be able to pinpoint what needs changing or/and keeping. Hence you get clear on what's working for you and what's not. Be honest with yourself. And remember to cut on the junk food, and get a healthy mix of lean meats, leafy vegetables and the good (complex) carbohydrates into your diet.
4- Run Regularly
Going for a couple of runs around the block and expecting the scale to drop overnight is futile. In fact, you may lose the weight, but won't keep it off for good. You'll achieve long-term success only if you run on regular basis. The best way to achieve consistency with your running training is to turn your workout routine into a daily habit.
According to Tony Schwartz, the author of "The Power of Full Engagement", the best way to turn any activity into a daily habit is by committing to doing it for 4 consecutive weeks, non-stop. After that, you'll find it much easier to keep running regardless of what's happening around you.
These 4 training guidelines are great and can get you to your desired bodyweight with ease.
Nonetheless, speed of implementation is key to success. So take action on what you've just learned.
However, don't feel the need to follow them by verbatim. Just remember to always do your best and stay within your fitness level.
Therefore, if you're looking for the best weight loss running strategies, here are 4 ways to help you get the maximum benefits of your training workouts.
1- Add More Miles
Most beginners make the mistake of sticking to the same running distance, week after week. This is a guaranteed way to encounter a plateau, sooner or later, with both your performance and weight loss results. In fact running can get really tedious if you opt for this approach. Instead, try challenging yourself by adding more miles to your running and you'll definitely see your results improving drastically.
The best way to increase your mileage without running the risk of injury or burnout is to stick to the 10% rule. You only get to increase your weekly running distance by 10% from one the week to the next. For example, if you're starting off with running 10 miles per week, you could aim to get to 11 or 11.5 the next week and build on that.
2- Do Interval Training
Also know as high intensity interval training (HIIT), this type of training is ideal for blasting calories and shedding pounds in the shortest time possible. Interval workouts consist of high intensity running intervals interspersed with low intensity boots for recovery and rest. For instance, you run at approximately 80-90% of you maximum heart rate for one full minute, then you reduce your running pace into an effortless jog for recovery and rejuvenation.
Here is a typical interval workout routine:
- Start with a 10 minutes slow jog as a warm-up. Breathe deeply and stretch gently.
- Go for one full minute of high intensity interval, then slow it down and allow for recovery.
- Repeat the pattern 9-10 times. The length and duration of each interval depends on your current fitness level and goals.
3- Keep a Food Diary
Though running does burn colossal amounts of calories, the weight loss process takes place only when you create an energy deficit. Meaning that you put in less calories than you burn off. That's it.
No magic bullet here. Therefore, it's crucial that you properly address your nutritional needs without ingesting too many calories, and thus gain unwanted weight instead of slimming down.
The best way to cultivate good eating habits is to keep tags on every calorie you put in your mouth.
For that, you need a food diary. Once you start using a it to keep track of your eating habits, you'll be your own detective and be able to pinpoint what needs changing or/and keeping. Hence you get clear on what's working for you and what's not. Be honest with yourself. And remember to cut on the junk food, and get a healthy mix of lean meats, leafy vegetables and the good (complex) carbohydrates into your diet.
4- Run Regularly
Going for a couple of runs around the block and expecting the scale to drop overnight is futile. In fact, you may lose the weight, but won't keep it off for good. You'll achieve long-term success only if you run on regular basis. The best way to achieve consistency with your running training is to turn your workout routine into a daily habit.
According to Tony Schwartz, the author of "The Power of Full Engagement", the best way to turn any activity into a daily habit is by committing to doing it for 4 consecutive weeks, non-stop. After that, you'll find it much easier to keep running regardless of what's happening around you.
These 4 training guidelines are great and can get you to your desired bodyweight with ease.
Nonetheless, speed of implementation is key to success. So take action on what you've just learned.
However, don't feel the need to follow them by verbatim. Just remember to always do your best and stay within your fitness level.
David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" (Value $18) report For FREE.
Or you could go and visit his awesome blog at: http://www.runnersblueprint.com/blog/
Article Source:
http://EzineArticles.com/expert/David_Dack/650900
If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special "Weight Loss By Running" (Value $18) report For FREE.
Or you could go and visit his awesome blog at: http://www.runnersblueprint.com/blog/
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