5 Tips On How To Run For Weight Loss As A Beginning Runner.
- Run longer but slower – If you want to lose weight then it’s better to run slower for longer than to go outside and run quickly only for short bursts. As a 205lb man I burn roughly 130 calories for every mile I run. When I want to run primarily for weight loss I focus on staying out as long as I can. To do this I have to run at a pace that’s comfortable. When I’m comfortable I’m more likely to stay out there and burn more fat.
- Track your weight weekly and not after every run – As runners we tend to gain and lose a lot of water weight making the number on the scale quite misleading. I find that after a 8 mile run I will weigh roughly 1kg lighter than when I started out. This is obviously not all fat loss! Most of it is water.
- You can’t eat whatever you want as a runner and lose weight – When I was training for my first marathon I made the mistake of assuming that since I was running 35-40 miles a week I could eat everything. I was very wrong. In the last month of marathon training I managed to gain 3lbs. This is because I was consuming around 3500-4000 calories per day. My point is that you need to keep a track of what you’re eating if you wanna lose weight. Even if you run 10 miles a day and intake 5,000 calories you will gain weight.
- Don’t over-do it with carb loading before long runs – This was another mistake I made starting out. I read up on carb-loading and assumed that the more I ate the night before a long run, the better. Instead of feeling ready for the run, my stomach would be bloated and it made running more difficult.
- Underestimate the calories you burn on a run and overestimate the calories you intake with food and drink – I mentioned above that I burn approximately 130 calories per mile ran. When I’m running for weight loss during the summer months I will only eat 100 of these calories. So if I run 5 miles at the weekend I will eat my 2,500 daily calorie allowance + 500 of the calories burned on the run. This ensures that I’m recording a calorific deficit every day.
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