In my previous post on running for weight loss I mention that I didn’t believe that running for fat loss was a very good idea. Since then I’ve had some conversations with runners who have lost weight and kept it off by running, and read about how Christian Bale lost weight by running. So I thought I’d do another post on how you can lose fat by going running.
Misconceptions About Running For Weight Loss
Let me first address some common misconceptions about running:
- Running is free
If you plan on losing weight by running, and you plan on staying healthy and running for a while, then running certainly is not free. At the very least, you will have to invest in some good quality running shoes, and these can set you back around $200 – $300. As I’ll explain later, you really should not go running without great shoes. You will also need to invest in some ok-looking running clothes, since it’s no fun going out in public looking daggy. - You’ll burn weight fast when you go running
This one isn’t true either. Sure, if you’ve been running for a while, then staying in shape is probably easier for you. But if you are running for the first time then you’ll probably take a few weeks to be able to truly run, and you may have to spend a few days recovering from the initial running injuries. In addition, you’ll need to increase your caloric consumption so that you get proper running nutrition. - Running burns the most calories
Again, this one isn’t really true either. People quote figures like “running burns up to 500 calories an hour” and that sounds like a lot. A key phrase here is “up to” – experienced runners can certainly burn that much, but for people new to running, the figure isn’t quite as high. Also you need to factor in the amount of extra calories you need to consume as running nutrition, which is around 250 calories per hour you run. This brings down the overall figure to around 200 calories burned in one hour of running. That brisk walk is starting to look more appealing now isn’t it?
Things To Keep In Mind If You Want To Go Running For Fat Loss
In my first post on running and fat loss, I said that you need to remember that running is like any other sport. Yes, a sport will help you get into and stay in shape. However, if you want to go running you need to approach it like a sport.
First, you need to approach it like you would any other sport. Learn proper running form, and start practicing gradually. Build up the amount of time you run gradually, and during your first few weeks stay alert about proper running form.
Like any sport, injuries are common among runners. This is mainly due to poor form, too much running at once, poor running nutrition and improper running shoes. If you want to go running regularly, you need to keep an eye out for all these things. After every run you should spend at least 15 -20 minutes thoroughly stretching. Make sure you stretch your hamstring muscles carefully, and remember to stretch all your muscles, not just the leg muscles. If your legs or any parts of your body are sore, you might want to use a hot pack.
In order to maintain proper running form, it’s important that you wear the right shoes. The wrong shoes will simply exaggerate any errors in your gait, while the right shoes will correct them. Go to a specialty shoe store and get fitted properly. A good shoe store will usually make you walk a bit to understate how you pronate and give you corrective running shoes. You should get fitted every few months since your gait might change over time.
One mistake new runners make is to overdo it. When you first start running it is tempting to want to do one hour of pure running, but this is the easiest way to injure yourself. You should build up your stamina and running distance gradually.
So Should I Go Running to Lose Weight?
The key to making your decision should be – do you like running?
I have always maintained that there is no single best cardio exercise. The best exercise is the one you like doing.
Most people who run regularly are fit and in shape simply because they are regular about their runs. If you find an activity that you will do regularly, whether it’s running or Zumba or salsa or the elliptical, you will definitely lose weight and get in shape. I definitely recommend doing a little bit of strength training to tone up and look great, but when it comes to cardio I suggest that you go with the activity you like.
In terms of how many calories you will burn per hour, you’ll notice that running really does not have a major edge since you’ll need to eat more to maintain your body. Running puts a lot of stress on your body and you need to eat properly to make sure you stay fit and don’t get injured. On the other hand, walking or doing aerobics is comparatively low-impact and less stressful on your body, so the total number of calories you burn is actually higher. If you want to burn fat quickly with cardio, I highly recommend doing HIIT – expect a post on HIIT workouts soon!
- Related Topics
Related posts:
This article is very good,I like it very much,and I also like [spam link] sports series, hope we can share the fun of [spam link] .thank you.
Alisha’s note – I’ve removed the spam links for my readers’ benefit.
I agree that running is the best exercises because it helps us to burn the calories. In order to successfully reduce weight one should eat 5-6 times per day, a small meal, instead of 3 heavy meals. Avoid use of vehicles for small distances and use staircases instead of lifts at your workplace as well as your home. Exercising is one of the best ways to burn calories. Thanks a lot.