When we think of losing weight, the first thing that comes to mind is exercise, especially running. However, things are not as simple as they would seem to us, because if running was that simple, we would all be fit. To be effective, running is divided into different categories, such as a long run of about 20 km per day, or interval running that is combined with walking. Also, the intensity depends on the speed at which it moves. There are so many factors that one can not really say whether one type of running is less or more effective.
Why is running a great activity?
Many people choose to run because of the convenience of running – there is no need for equipment and it can be done in nature. Gradually, you can adapt to the conditions and start combining this activity with a healthy and balanced diet. And when it comes to food, on this website you can subscribe to wonderful programs that will make you feel full, healthy and fit. We can confirm that this is a great way to balance activities and food.
At the same time, running is a great cardio activity, and you can adjust the intensity to your own needs. It is also important to invest in appropriate running clothes, especially sneakers, in which your foot will rest comfortably.
It is important to know that running is not the best choice for everyone and if you do not find yourself in it, you can always decide to take anything else.
However, if you want to lose weight effectively, it’s time to pay attention to the following:
1. Calorie intake
As we have already said, nutrition is really important for running to have an effect. Keep in mind that cardio burns a lot of calories. Sometimes, if you run a few kilometers, you burn over 200 calories. Of course, this does not mean that you have to eat something right away. But you must have a plan in which you will never run hungry and you will never go to bed hungry. It may indeed be a challenge to achieve such a thing, but be careful not to cause energy loss, so the body needs carbs.
At the same time, focus on the needs of the body. That way you will constantly balance all your needs and there will be no fainting and excessive fatigue.
2. Test your limits
The human body is both powerful and vulnerable. It can work even when pushed to the limits, but it can give up even when you think you are not making too much effort. That’s why you have to find the balance in your activities. If someone likes running fast, it does not mean that it is a good decision for you. Also, if you want to burn calories gradually, regular jogging is a great solution.
Of course, you can push yourself even when you think it’s too hard. Of course, do not let running be a tedious activity. Listen to what your body tells you and only then will you achieve the desired results.
3. Wear appropriate equipment
Running is much easier if you wear the right equipment for it. That’s why it’s good to invest in a few pairs of leggings or shorts, to buy a good T-shirt or tank top, but also to wear comfortable shoes. In this way, sweating will not wet your clothes and cool your body more than necessary.
Many people fail to reach their goal by running just because they do not use the proper equipment. And it’s really easy to do that because all you have to do is find your favorite brand and get enough pieces to run.
4. Determine the best time and path type
For some, it is the morning after waking up, and for others, it is late at night, when it is dark outside. Of course, there is no rule for this either. It is enough just to be consistent, but also to introduce certain dynamics in the activities. If you combine running with stretching exercises, you activate more muscles and melt more body fat.
The intensity of the exercise also depends on the terrain where you run. You can choose a flat tartan trail, or combine running and climbing on inaccessible terrain.
Does calorie-burning continue after running?
The main characteristic of high-intensity exercise is that even after you stop exercising, the muscles remain active. Therefore, it can be said that calories continue to burn even up to 48 hours after training. This is known as the afterburn effect in fitness, which means that in the next two days when you eat, you actually burn some of the calories.
According to some research, for every 500 calories burned in a workout, people on average burn up to 200 more calories in the next 24 hours. This is a great example of why you should consider running as part of your physical activity.
Another benefit you will notice in the first weeks is the reduction of appetite. Running helps you control your metabolism and distribute nutrients where you need them most. And imagine, you can achieve that by running for 30-40 minutes.
It is more than clear that if you balance food and exercise properly, you will easily be able to control your appetite and the need to be lazy for several days in a row. But still, the key to success is consistency and the habit of running constantly.
In this article, we have listed a few reasons why it is ideal to choose running as your primary exercise activity. Of course, you can combine it with other types of exercises. But before you start anything, check your general health. That way you will be sure that you will not harm yourself in any way and that you will not make any mistakes in exercising. So go run, and expect the first visible results in just a few weeks, or sometimes even less – depending on your current condition.