Sleeping well will help you recover from runs, both mentally and physically.’ 6. If you are trying to lose weight, this is a bad combination.
‘We are also much more likely to eat high sugar snacks and processed treats. ‘When we’re tired our motivation is low, so we’re less likely to exercise,’ says Balls. Sleep is essential for maximising the recovery process – priming your body for your next run – and also helping you make better food choices. ‘Using a fitness tracker will help monitor what is the optimal speed and distance for you to run to maximise calorie burn.’ 5. Using a fitness tracker will help monitor what is the optimal speed and distance for you to run to maximise calorie burn.’ ‘You may burn more calories running at a higher speed than a longer distance, depending on how long and fast you run.
‘As you increase your running distance, typically speed reduces,’ says Balls.
When running for weight loss, prioritise intensity over endurance to maximise your total calorie burn for the workout. Completing 45 minutes of moderate-to-vigorous exercise in the morning both reduces your motivation for food and increases your total physical activity throughout the day, a study by Brigham Young University found. No matter how stressful or long your day ends up becoming, you have already done your exercise, which is always an accomplishment.’įurthermore, completing your workout in the morning could have a healthful knock-on effect for the rest of your day. ‘No need to pull yourself off the sofa at 7pm to run – you can enjoy your evening in peace knowing you completed your own challenge first thing in the morning. ‘Getting your run completed in the morning means your exercise is done for the day,’ says Balls. Run in the morningįor the feel-good factor, lace up first thing. This means you will no longer be losing any more weight.’ 3. ‘By keeping your workout the same, you may end up burning fewer calories – to the point where you are no longer in a calorie deficit. ‘As you get fitter and your body becomes used to certain movements, your body will burn less calories to achieve the same goal,’ she says. Use health apps or trackers to continually monitor your progress, Balls suggests, and change up your distance, time, speed, or frequency to keep seeing progress. When you’re running for weight loss, repeating the same workout day-in, day-out will fast-track you towards a plateau. Adding lean muscle mass will also boost your metabolism, which translates into a greater calorie burn both at rest and during workouts. ‘Strength training can help improve your running speed and endurance, helping you to push harder and therefore burn more calories,’ says Balls. A stronger core will improve your running form, and stronger leg muscles will make your runs feel easier. Regular strength training won’t just make you a stronger, faster runner – it’ll significantly decrease your risk of injury while pounding the pavements. Follow our running for weight loss tips to keep plateaus at bay. A person weighing 70kg (155 lbs) will burn 372 calories running the same pace and distance, while a person weighing 84kg (185 llbs) will burn 444 calories.īenefits of running: 17 reasons to hit the roadĮven the best training schedule in the world requires lifestyle tweaks to truly thrive.A person weighing 57kg (125 lbs) will burn 300 calories running at a speed of 6 mph (10 min/mile) for 30 minutes.While the words ‘jog’ and ‘run’ are sometimes used interchangeably, a jogging pace is between 4 and 6 mph, and a running pace is faster than 6 mph. ‘The fitter you get and the more weight you lose, the fewer calories you will burn by running the same distance.’ ‘The heavier you are, and the faster and further you run, the more calories you will burn,’ says Balls. How many calories you burn running depends on many factors, including your weight, running speed, distance and elevation, and how frequently you run. ‘You could run every day, but if you are binge eating or eating unhealthy, high-calorie foods then you will never lose weight.’ ‘That means you are burning more calories than you are consuming,’ says Balls. When taking up running for weight loss, the effectiveness of the exercise depends almost entirely on whether you’re in a calorie deficit. To help you set out on the right track, we asked personal trainer Hayley Balls, master trainer on evidence-based exercise prescription app EXi, to share her tips for running for weight loss – and getting results: Running is a great way to improve your cardio fitness, but for those considering taking up running for weight loss purposes, there are a few things you should be aware of first.
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