Cutting back on calories is a non-negotiable when it comes to losing weight—but a smart dieter would know that the key to optimized and faster weight reduction is improved physical activity. For this purpose, running and weight loss provide a one-two punch. In fact, a runner is capable of expending fifty percent more kilo calories than if they were just simply walking. To be able to calculate the amount of calories that a runner can potentially burn, their current weight, plus the duration and intensity of the exercise are all taken into consideration. (Many online calorie calculators can help a runner determine how well they’ve been performing physically relative to their weight loss goal.) If running is a weight watcher’s exercise of choice, here are safety and health guidelines worthy of serious consideration.
PRELIMINARY CONSIDERATIONS
When it comes to running, health experts advise the public to tread with caution. A person taking up the sport for the first time is recommended to consult a doctor first who can determine whether they are physically fit and capable of engaging in the activity on a regular basis. Once a physician gives their thumbs up, the next step is to purchase an appropriate pair of running shoes and some exercise outfit conducive to running. An experienced salesperson at the local sports apparel store can help a customer select and shop for gear that will keep them cool and comfortable during running sessions.
CHOOSING THE RIGHT RUNNING PROGRAM
Not all runners are created equal. Depending on their progress, ability and fitness level, running programs have to be tailor-fit and personalized to the individual runner. Running programs range from entry-level to intermediate to advance. Beginners are generally advised to start with a walking program, then later build their endurance, speed and mileage from there. For example, a person might allot 10 minutes of walking and then alternate periods of walking and running for one minute each. To cool down and avoid injury, 10 minutes of walking to cap an exercise session is recommended.
BUILDING MOMENTUM
Running and weight loss both have to follow a certain trajectory. Once a runner develops the habit of running three to four times per week, they’re also improving their basal metabolic rate as well as achieving other health-giving benefits due to running such as promoting a healthy heart and developing muscle. Research on the perks of running to lose weight shows that a 40-minute session allows a runner to burn calories at an increased rate for at least nineteen hours after they have ceased running.
VARIATION TO AVOID PLATEAUING
Running at the same momentum over an indefinite period of time can lead to weight loss plateau for a runner according to studies conducted by the Laval University in Quebec and the University of Texas. For this reason, they recommend varying a running program between easy and intense runs (that aim to develop speed) with slow, long distance sessions (that are meant to build mileage and stamina). In addition, high-impact runs should be engaged in no more than twice a week. After every high-intensity run, rest or cool down in the form of a 10-minute walk is important. Experienced runners also know that alternating run sessions with other cross-training exercises (such as cycling or swimming) between days help optimize an advanced running program.