Self Care

Running for Weight Loss – Getting Ready for the Summer Break

running for weight loss: 2 women in green and yellow running tops embracing at end of race.

Has anyone lost weight running before? Absolutely! Are you contemplating running for weight loss? If so, you should know it’s one of the best ways to shed a few pounds.

The great news is you can run in the summertime, when it’s snowing outside, or while it’s raining. You can run by yourself, with a friend, or with your dog. You do not run every day, but once you get into your routine you will find you do not want to stop. The best part about running is that you do not have to run very fast to lose weight.

There are numerous studies which prove that running burns more calories than lifting weights. How? Well, this is because when you run, you continue to burn calories, long after the run is over. That is one reason why running is considered to be one of the best exercises for losing weight. Running also reduces your body mass index (BMI) and doesn’t cost as much as a gym membership, in-fact it is free! To get started, all you need is a pair of running shoes, and a suitable route (the more scenic, the better).

To get the best results from your run, there are several factors to consider. In this article, we will discuss the best strategies to use for rapid weight loss through running, as well as diet, body shapes, and the exercises you should implement into your routine for optimal results.

Running to lose weight

You should remember that running alone is not enough to lose weight. The runner must take into consideration their diet and other physical exercises into consideration, like weightlifting.

As a runner you must ensure you incorporate weight training into your exercise program as strength work and compound routines such as deadlifts allow you to accomplish three big goals:

  1. Strengthens muscles and connectivity tissues thus preventing injuries,
  2. Improves neuromuscular coordination power leading to improved running times and
  3. Encourage coordination and stride efficiency.

If lifting weights turn you off, you may want to consider running and yoga for weight loss.

Strive for at least 30 minutes of exercise per day or 3-4 times per week on average. This will also help to reduce your stress levels. Don’t worry if you miss a day, just get back on track as soon as you can. The ideal situation is to have a running partner, someone who will push you on those lazy days. If you must go at it alone, take your headphones along with you and start your playlist for motivation.

Your diet

For the most part, you will burn around 100 calories each mile you run. So, if you finish two miles, you’ll burn off about 200 and so on. By the way, three miles is a good workout! However, remember to avoid one of the biggest mistakes a lot of people make and that is treating yourself after a run to a snack that contains more calories than you have burnt. After all, to lose weight, you must create a calorie deficit!

Pace yourself

If you’re starting out, don’t jump right into that three-mile run because you will regret it and most importantly, you will peak too soon. Decide on what exercise is best for you, some of you may enjoy sprinting, which burns more calories than jogging per minute. On the other hand, if you prefer walking instead of running, you’ll need to do more laps. Essentially, the slower your pace, the longer it will take you to burn calories.

With that said, studies such as the Medicine & Science in Sports & Exercise study found that runners lost more weight than walkers over a six-year period, possibly because of the after-burn effect. Still, there’s more you should know about running for weight loss, and that is your body type.

Somatotypes and running for weight loss

We are all different and it’s impossible to fit everyone into one body type. To get the best results for you, it is important you get to know your body type as this will help you take a bespoke approach and understand what’s happening to your body better.

Body Types:

Ectomorph

People with this body type have long limbs and are not generally muscular individuals. They may have what is known as ‘skinny fat’, this means they have a percentage of body fat but still maintain a small frame or low body weight.  

Endomorph

If you’re an endomorph, then you are curvy, with a fuller figure (rounder) and softer than the next person. As an Endomorphs you store fat easier than ectomorphs thus making it more difficult for you to control your weight.

Mesomorph

Not everyone is so lucky to be able to gain muscle mass like the mesomorphs. Athletically built, mesomorphs are tall and proportioned.