Running for fat loss has grown in popularity in recent years and more and more people are looking to running as their go-to form of exercise. Running burns calories, improves cardiovascular health, and helps to build lean muscle mass (which in turn burns more calories). However, if you are not doing it right, running can actually lead to weight gain rather than loss (by increasing appetite, slowing metabolism down and storing excess energy as fat). Make sure you are doing these 10 things to get the most out of your runs to burn the most fat possible while still enjoying the benefits of running.
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1) Drink Water Before, During and After Exercise
We all know that water is important for our health, but did you know that it’s also crucial for fat loss? Drinking water before, during and after exercise helps to keep your body hydrated and prevent you from overeating later on. Plus, it’s a great way to boost your metabolism and help your body burn more fat.
2) Start Slow
If you’re new to running, or coming back after a long hiatus, it’s important to start slow. Gradually increase your mileage and intensity to avoid injury and burnout. And don’t forget to warm up and cool down properly!
3) Mix Up Your Pace
One of the best ways to burn fat while running is to mix up your pace. Interval training, where you alternate between periods of high-intensity and low-intensity running, is especially effective. Not only will this help you burn more calories and fat during your run, but it’ll also help you improve your speed and endurance.
4) Don’t Run Out of Fuel
- The first step to burning fat while running is to make sure you don’t run out of fuel.
- That means eating a balanced diet and getting enough calories and nutrients to support your running.
- But it also means not overeating, which can lead to weight gain.
- Instead, focus on eating foods that will give you sustained energy throughout your run, like complex carbohydrates and healthy fats.
5) Find an Accountability Partner
When it comes to running for fat loss, accountability is key. After all, it’s much easier to skip a run when no one is there to hold you accountable. But finding a running buddy or an accountability partner can make all the difference.
6) Don’t Skip Cardio
If you want to lose fat, you need to be doing some form of cardio. Cardio burns calories and helps to create a calorie deficit, which is necessary for fat loss. Plus, it’s a great way to get your heart rate up and improve your cardiovascular health.
7) Warm Up
Before you start your run, it’s important to warm up your muscles to prevent injury. A good warm-up should include a mix of dynamic stretching and light cardio. Dynamic stretches are better than static stretches because they increase the range of motion in the joints, giving your body a more fluid feel before running.
8) Don’t Beat Yourself Up for Slowing Down
One of the worst things you can do when trying to lose weight is beat yourself up for slowing down. It’s easy to get discouraged when you’re not seeing results as quickly as you’d like, but it’s important to remember that any progress is good progress. Here are a few tips to help you keep going even when the going gets tough.
9) Always Focus on Improving
- Don’t worry about speed when you’re first starting out. Instead, focus on building up your endurance by running for longer periods of time.
- Incorporate interval training into your runs. Interval training is when you alternate between periods of high-intensity and low-intensity running. This type of training is great for burning fat because it keeps your heart rate up and helps you burn more calories in a shorter amount of time.
10) Keep Track of Your Progress with a Log Book
No matter what your goal is, whether it’s to lose weight, get faster, or just improve your overall fitness, it’s important to keep track of your progress. A log book is a great way to do this. Simply write down every run you do, including the date, time, distance, and any other relevant information. This will help you see how you’re improving over time and make adjustments to your training as needed.