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10 Useful Running Tips for Effective Weight Loss
Running is great exercise for the mind and body. It’s a great way to improve your fitness and boost your mood. I personally enjoy running because I can always feel my mind clear and free from everything going on around me. Improves heart health, reduces the risk of many diseases including stroke, heart disease and type 2 diabetes.
Running is especially helpful for weight management or weight loss. Let’s say you burn 300 calories from a 30 minute running session, if you run at least 5 times a week, that’s an easy 150 minutes of aerobic exercise a week (which comes highly recommended by the American Heart Association). That sounds like a lot of benefits from running just a few miles early in the morning.
As simple as running can be, as beneficial as it is for the body and mind, especially for weight loss, there is a right way to do it (that means there are also wrong ways to do it, wow). The purpose of this article, however, is to help you understand some important things you need to know and do to get it right.
1. GET THE RIGHT PAIR OF SHOES
If you plan to take up running as a serious exercise for your weight loss, the first thing you should do is get the right pair of running shoes. You shouldn’t do this in just your regular loafers or walking shoes. running requires special shoes, these shoes were made to ensure your safety while running. They help cushion your body against the shock of the pounding motion when your feet hit the ground. Running in the right pair of shoes will keep you comfortable and can get you further than you would in less comfortable shoes.
2. GET A NEW PAIR OF SHOES EVERY 300-400 MILES
Once you’ve got the right pair of shoes for your run, you need to check their wear regularly. It is recommended (by the American Council on Exercise) that you replace your running shoes when you reach the 300-400 mile mark. This milestone can be reached as early as 3 months and up to 5 months depending on the number of miles traveled per week (20 miles or more). If you’re on the heavier side, you should replace them every 300 miles to ensure safety and comfort on your ride. Remember, they may still look great, but that doesn’t mean they haven’t worn out on the inside.
3. WARM UP BEFORE YOU RUN
Warming up before running is good for the body, it helps reduce the chances of getting injured while running. You can start with a slow jog and then some stretching exercises that work the muscles of the legs, glutes and back (since you will be using them during the jog). Warming up well before your run will help you stay energized and make your muscles more flexible by increasing your body temperature and blood circulation.
4. ASSUME THE RIGHT RUNNING POSTURE
There is a correct way to run, and doing it right will increase the benefits your body gets from engaging in it. It’s important to look ahead as you run, leaning your body forward slightly, this will improve your body balance and ensure your weight is on the midfoot rather than the front or heels. If you feel heavy thumps while running, it means your weight is on the wrong side of your foot. Your arms should be relaxed, bent at a 90 degree angle, this will give your body a push forward when you run. Make sure you take regular deep, rhythmic breaths when you run, this will ensure you don’t run out of breath and tire easily. These tips should be kept in mind to get the correct running posture.
5. COOLING DOWN AND STRETCHING AFTER RUNNING
Reaching your goal distance can be exciting and fulfilling, but make sure you don’t skip the next phase of your exercise which is as important as the run. Make sure you do some cool down exercises after your run. It is important to properly stretch your thighs, hamstrings, calves, glutes, lower back and hip muscles, holding each stretch for at least 10 seconds.
6. DO MORE EXERCISES ON THE DAYS YOU DON’T RUN
Remember to train your body with exercises that increase your stamina, endurance and strength. These other exercise routines will improve your running ability and increase your overall fitness. Incorporate strength training sessions into your exercise schedule on non-running days.
7. EAT HEALTHY FOODS
It’s also important to eat healthy foods before and after your run. What you eat is just as important as your running exercise. The goal is for you to eat healthy food that will meet your strength and energy needs without weighing you down each day. Before running, eat foods that are easy to digest, it is also recommended to include some protein in such foods, this will make you feel full and help repair your muscles after your run.
8. STAY HYDRATED
You lose a lot of water in the form of sweat when you run, so you need to drink enough water to make up for the water loss and stay hydrated. The adequate amount of water to drink varies from person to person, but the universal standard is 2.7-3.7 liters per day. However, how much water you should drink each day depends mostly on your activity levels, lifestyle, body type, weight, and other factors. Drink a sip of water regularly throughout the day and drink when you feel thirsty. You can also get some juice and smoothies to diversify.
9. OBVIOUSLY DO NOT TRAIN AND INJURE YOURSELF
It is very IMPORTANT not to force yourself to run too much too soon. According to some studies, about 65% of runners have a running-related injury every year, so you have to be very careful not to put too much strain on your body than it can handle. Start small and build up your strength and endurance so you can run a little more every few days. You can do this by setting easy distances for yourself and regularly extending them as your stamina builds. Once you reach your body’s limit, be sure to stop so you don’t get injured or do worse damage to your body.
10. JOIN A GROUP OF RUNNERS
Personally, I’m lazy when it comes to running alone, I always need a motivation to really run my targeted distances. So I found a group of runners in my area and was able to cover more distance and in less time too. I advise you to do the same. Find a group of runners in your neighborhood, this group will act as a support group for you and help you stay motivated when you run, you will also find a good social experience.
With these helpful tips, you should find it easier to get more positive results from your weight loss endeavors. Remember, Rome wasn’t built in a day, so take it easy with your running routine, eat healthy, stay hydrated, and get more useful weight-loss information by following our blog and checking back regularly.
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