Strategies for Shedding Pounds Through Running
Running can be an effective method for losing weight and maintaining a healthy weight. UK Athletics running coach Caroline Richardson of Run Train Repeat recommends a program for complete beginners.
The program consists of three 30-minute sessions a week, with a rest day in between. At the beginning of the program, walking or a mix of walking and running is recommended. As progress is made, the amount of time spent running is increased and the time spent walking is decreased.
Around 80% of training should be at an easy or moderate effort, and just 20% high intensity. Interval training, which consists of bursts of fast running with rest periods in between, can help progress running and continue weight loss without plateauing. An example of interval training is running 400m fast and resting for three minutes, repeating three times.
Gradually build up the number of interval repetitions over many weeks. Less structured 'Fartlek' intervals can also be done, such as running faster between two lamp posts and walking between the next two.
Maintaining a calorie deficit is crucial for weight loss, which means burning more calories than eating. Eating healthily is important for hitting weight goals in conjunction with exercise. The quality of food consumed is as important as the quantity in weight loss efforts. Diet plays a huge role in weight loss, and you cannot outrun a bad diet.
A pair of the best running shoes can help reduce the risk of injury and make the first steps in running more comfortable. The program progresses slowly to allow the body to adjust to running while losing weight. In phase two of the program, a longer run can be introduced, and efforts can be made to increase distance or speed.
It's important to remember that running is just one part of a comprehensive weight loss plan. Regular exercise, combined with a balanced diet, is the key to successful weight loss and maintaining a healthy weight.
