Losing weight is not really "my" topic because of my propensity to lose weight and rather, I constantly try to train rather than lose extra pounds.
However, a large number of people flee because of the desire to lose weight. Someone is enough for a month, others run a marathon, and others have been running their entire lives, ever wanting to lose weight. This is great because wellness running also improves metabolism and cardiovascular function.
It became interesting for me:
- How effective is running to lose weight?
- Which running workouts burn the most calories?
- What physiological processes are behind this?
- What does the research say about this?
And since I have been running for several years and have noticed some changes in weight and in my appearance, I will share my experience.
Running as a way to lose weight is shrouded in many myths. The fact is, not everyone loses weight by running. Or lose weight, but not just from running. The subject of weight loss is more complex than it seems at first glance.
Needless to say, the benefits of running?
In addition to the obvious advantages (involving large muscle groups, improves the functioning of the cardiovascular system, metabolism - there is a separate article on the benefits of running), at least one study is worth mentioning. More than 55 thousand people participated in it for 15 years.
What conclusion did the study authors reach?
- the risk of dying from any cause in people who run regularly is reduced by 30%
- the risk of death from cardiovascular disease is reduced by 45%
- life expectancy increases by an average of 3 years
And the fact that running does not need additional equipment, expensive equipment and high costs makes it one of the most popular sports in the world. If you can afford even a cheap pair of running shoes, you're in business.
Weight loss factors
No matter what sport you play, there are factors that directly affect how quickly and intensely you lose weight.
Among them:
- Age. . . The older the person, the less work is recommended and, therefore, the result will be less significant. Also, muscles shrink and weaken with age;
- Body composition. . . If you have more muscle mass than fat, you will burn more calories while running;
- Training intensity. . . Literally everything matters: activity, frequency, pace, distance, etc. ;
- Ground.Men burn calories faster than women. The University of Copenhagen, along with eight other institutes, conducted a study in which 2, 500 people with diabetes and obesity received a strict eight-week calorie-controlled diet. Staying in exactly the same conditions, men have lost more extra pounds than women;
- General daily activity. . . Even a 10 minute charge is effective if you are sedentary;
- The weight. . . The more you weight, the more calories you will burn at first.
The main and unshakable formula to lose weight is to expend more calories than you consume.
How much can be reset at once?
First of all, it should be clarified: is it running on a treadmill or, for example, on a street or in a stadium?
It may seem that there are no differences, but it is not. Functionally, the load changes little, but the mechanics are completely different. When running on asphalt, it is necessary to push intensely from the surface, while the track, due to the continuous movement of the treadmill, pulls the leg back and you spend less physical effort.
In addition, the treadmill significantly shortens the stride and impedes movement.
Why not trust the lost calories displayed on the machine screen? It takes into account the speed and duration of the training, as well as the average data on the runner, which often has little to do with reality. Also, the machine tends to overestimate the numbers to motivate them to keep exercising.
For an hour on a treadmill, working at a pace of 10-12 km / h, you can lose 550-750 calories. It all depends on incline, running pace, heart rate, body temperature, etc.
1 kilogram of fat = approximately 7, 500-8250 calories
There are many metrics to consider when running outdoors. For example, a report from Harvard University indicated that a 30-minute workout for people with different intensities and different weights gives different results:
- A man who weighs 70 kg. He can burn 370 calories in half an hour while running at a pace of 6: 12 / km. And a 56 kg man. at the same time and at the same rate, he loses 300 calories.
- A man who weighs 70 kg. He can burn 539 calories in half an hour running at a pace of 4: 20 / km. And a 56 kg man. at the same time and at the same rate, he loses 435 calories.
When you run slowly, calories are mostly consumed from fat. At an intense rate, the glycogen stores in the muscles and liver become a source of calories. By the way, after training they are still "exhausted" (EPOC effect, about it, below).
Compared to other sports, the indicators are on average the following:
| Exercise | Burning calories in 30 minutes |
| Swimming (freestyle) at an active pace | 370 |
| Running at a speed of 8 km / h (6: 12 / km) | 300 |
| Beach volleyball | 297 |
| Cycling at 20 km / h | 295 |
| Roller skating | 260 |
| Aerobics | 240 |
| Basketball | 220 |
| Playing badminton | 167 |
How many days a week do you need to run to lose weight?
If you are just starting your running path, then you shouldn't set a goal of running every day or running for an hour by all means.
Your training plan should be gradual. Start by alternating between fast walking and slow jogging. A normal running pace is one you can talk to. It will be difficult at first, so you can move up a notch if necessary.
Start with the fact that workouts should be at least 3 in 7 days. There should be enough time for the body to have time to get rid of the excess and recover.
Once you get the hang of it, you can do different types of running exercises to pump your body more versatilely and burn calories more efficiently. However, remember that basic training will keep your body running smoothly and minimize the chances of injury.
High intensity running workouts
A meta-study found that high-intensity interval training (HIIT) burns an average of 30% more fat than other types of exercise.
Therefore, HIIT training is a more effective way to reduce body fat. High intensity running workouts include interval running and fartlek.
Intense exercise leads to excessive oxygen consumption after exercise, the so-called oxygen debt effect.COPD (excessive oxygen consumption after exercise). . . This promotes the oxidation of fats in a shorter period of time and causes the so-called "afterburner effect". In addition, the body produces more adrenaline and growth hormone (according to one study, up to 450%) within 24 hours after the end of HIIT.
In addition to weight loss, this type of cardio has other benefits:
- improved endurance
- blood sugar control
- Strengthen muscles
- boost the immune system
- relieve stress and anxiety, etc.
However, with all the advantages, interval training has a number of contraindications, since there is an active load on the cardiovascular system.(CCC). Before starting this type of career, you need to make sure that you have no CCC contraindications.
What time of day is it best to train to lose weight?
According to recent studies, people who exercise in the morning perform better than those who exercise at night. During the experiment, the scientists divided 48 women into two groups: the first did aerobic exercise in the morning for six weeks, the other preferred to exercise at night. During the specified period, they recorded every meal. As a result, it was concluded that morning exercise helped reduce their intake of high-calorie foods during the day, allowing them to lose more weight.
Other studies have shown that exercising on an empty stomach before breakfast burns more fat than exercising after eating.However, if you run on an empty stomach, it is worth taking a shorter and easier route, as your body may not be ready for it.
There is much controversy over which time is most effective. It is believed that our physical performance increases when the body reaches its maximum temperature for the day. For most people, this is between 4: 00 pm and 5: 00 pm, although some experts extend this time until 7: 00 pm.
A possible monthly career training plan for beginners
Before it can show results, especially if you were previously sedentary, you need to prime your body and speed up your metabolism.
Note thatonly a personal trainer can choose the optimal training regimen for you, since when choosing a plan your goals and the state of the body will be taken into account.
The plan is designed to immerse you in your workouts as smoothly as possible; This is accomplished by alternating walking and running:
Week 1 |
Monday - Walk for 20 minutes Tuesday: rest or do cardio for 20 minutes (swimming, cycling) Wednesday: Walk at a brisk pace for 20 minutes. Thursday - rest Friday: alternating brisk walking (4 minutes) and running (1 minute) 4 times Saturday - rest Sunday: walk briskly for 20 minutes |
2 weeks |
Monday: alternate 5 times brisk walking (4 minutes) and running (1 minute) Tuesday - rest Wednesday: alternating brisk walk (3 minutes) and vigorous jogging (1 minute) 6 times Thursday - rest Friday: repeat 7 times alternating fast pace (3 minutes) and running (1 minute) Saturday: 20 minutes on foot or by bike up to 30 minutes Sunday - rest |
3 weeks |
Monday: repeat 7 times alternating fast pace (3 minutes) and running (1 minute) Tuesday - rest Wednesday: alternate 9 times brisk walking (1 minute) and jogging (2 minutes) Thursday: Rest or bike for 30 minutes Friday: repeat 7 times alternating fast pace (3 minutes) and running (1 minute) Saturday - active walk for 25 minutes Sunday - rest |
4 weeks |
Monday: alternate 6 brisk steps for 1 minute and jog for 4 minutes Tuesday: rest or swim / bike (30 minutes) Wednesday: alternate 5 minutes of brisk walking, jog for 20 minutes, and complete with 5 more minutes of brisk walk. Thursday - rest Friday: continuous operation for 25 minutes Saturday: biking or walking at a brisk pace for 30 minutes Sunday - rest |
A versatile workout plan for beginners. There are hundreds of similar plans on the Internet.
As you move into the second month of your training plan, gradually increase your jogging time, keeping your walking intervals to a minimum. When 30 minutes of operation is normal for you, you can add 4 days to a full working charge.
It is important to monitor your heart rate.
The heart rate zone for burning fat is considered to be 50-70% of the maximum heart rate. It is calculated based on the age of the person.So normalthis is approximately 115-130 beats for the age of 30 or 110-125 beats for the age of 40. You can measure exact heart rate zones using special functional diagnostics. This will help you train more effectively.
When you run in the fat burning zone, your body learns to burn fat as efficiently as possible. However, you shouldn't expect that running in this particular zone will result in greater weight loss - due to the low intensity, fewer calories are burned than when running in the high intensity zone.
What helps to maintain the result?
To track your progress and get an idea of your heart rate during training, you can't do without assistive devices:
- Fitness bracelets.Together with your phone, they help you keep track of your steps, kilometers, and keep track of your speed and time. In most fitness wristbands, the heart rate monitor works accurately only in quiet areas and in low-stress areas. I cannot say that this is true of absolutely all fitness bracelets, some do a good job of this task.
- Sport watch.Since most sports watches have a built-in GPS sensor, you don't need to run with your phone as well. Sportswear brand watches (and Apple Watch) tend to have a relatively accurate heart rate monitor, but still not as accurate as chest straps. The accuracy of the heart rate monitor depends on the model and technology used to implement it, so it is best to check the reviews of a particular device in advance.
- Heart rate monitors for the chest.The most accurate heart rate measurements.
Why am I running but not losing weight?
There can be many reasons:
- Wrong motivation.Quite often you can hear people running around working on a burger they've eaten or circling the stadium to win a candy bar for the night. This weight loss option is utopian, food should not be a goal or a reward. Learn to correlate consumed and consumed calories and eat right. If you run for an hour a day, but eat 500 more calories a day, you shouldn't count on losing weight.
- Weight control.A safe and reasonable rate of weight loss is up to 1 kilogram per week. If you run regularly and strength train at the same time, keep in mind that as you lose weight, your muscles are getting stronger. In this case, it is more advisable not to look at the arrows on the scales, but to regularly measure your body (waist, hips, circumference of legs, arms, etc. ). This method of tracking progress would be more revealing.
- Get used to loads. . . In the first few weeks, you could see the result, but then it became less pronounced. Why? Because the body was initially stressed and was actively using protein and carbohydrates to replenish energy stores and building materials for muscle recovery. Over time, the body adapted to stress and stopped perceiving them as irritants. In this case, it is enough to alternate between different types of training: running on rough terrain, looking for other routes, combining the rhythm, adding force loads, etc.
- A tough diet.It would seem that the less you eat, the more you lose weight. Actually, things are a bit different. Severe malnutrition puts the body under stress, it begins to build up reserves whenever possible, as well as to retain water to repair damaged muscle fibers and deliver glycogen to working muscles. As a result, this often leads to emotional breakdowns and overeating.
5 myths about running
Stretch before running
Surely we have all heard that before running it is necessary to stretch and warm up the muscles. You might be surprised, but scientists don't have a consensus on this. Rather, they agree that the benefit can only come from dynamic stretching (lunges, push-ups, arm and leg rocking, etc. ).
What about the static shape of the span?
- A 2013 study found that it can reduce productivity, not increase it.
- Another study from the American Academy of Orthopedic Surgeons found that stretching before running does not prevent injuries.
And another recent study found that static stretching can affect muscle performance for up to 24 hours.
Static stretching refers to exercises such as a fold or a butterfly, when it is necessary to freeze in one position for 15 to 60 seconds at the time of the peak of muscle lengthening.
But warming up your joints definitely won't hurt you.
The more workouts the better
There is a common misconception among beginning runners: the desire to increase running pace and load volume as quickly as possible. In the first days, the enthusiasm and motivation overwhelm, and it seems that running 2-3 km is too little and a shame. Better only 10 and uphill. As a result, the body is exposed to stress, it does not have time to recover, and athletic performance drops before it occurs.
This leads to a prolonged interruption of training, general loss of strength and exhaustion. Sometimes muscle swelling or weakness can be observed, which in most cases is a symptom of overtraining. As a result, this leads to "emotional" overeating and sometimes injury, which completely discourages the desire to run again.
Be patient and think long term, don't drain your body. Even with the most intense workouts, you won't lose weight in 2 weeks. The process must be approached in a systematic way and the load must be divided into stages.
Runners don't need strength training
There are many studies looking at the effects of strength training on running performance. One of them is dedicated to sprints. It states that force, power, and speed are intrinsically related to each other, as they are all the result of the same functional systems.
Strength training significantly improves endurance and running performance. For example, the gluteus maximus is believed to be the most important contributor to top speed while running. Needless to say, it should be pumped without fail. Running alone cannot do this.
Also, the stronger the muscles become, the more elastic and resilient the body will be as you run.
Dress warm to lose more
A big mistake for novice runners looking to shed those extra pounds. Some girls even wrap cling film under their clothes to achieve the maximum result in their opinion.
Why is this method ineffective? Because sweating has nothing to do with weight loss. With the help of sweat, the body cools, eliminates fluids and toxins. Extra clothing interferes with cooling, which can lead to overheating and even loss of consciousness.
Running with weights will definitely help you lose weight
This is not the best method for beginners. Running in itself is a powerful burden on the body, if previously there was a sedentary lifestyle. And being overweight is already a weighting factor.
As a general rule, this method is used by experienced athletes to develop strength-speed capabilities. Heavy over long distances can increase the risk of injury for an inexperienced runner.
Running and increasing your appetite
As your body learns to adapt to the new regimen and exercise, it burns fewer calories. Also, when you lose weight, your body needs less energy to function. Therefore, the basic metabolism (the energy that the body burns at rest) actually begins to decline.
Running at a moderate pace is believed to increase appetite, especially in beginning runners. The body wants to return to its previous mass and produces hormones more intensely that make you feel hungry. But several studies have found that high-intensity running has the opposite effect: it suppresses ghrelin (the hunger hormone) levels and reduces appetite.
From myself, I can say that I have never won as much as when I was preparing for a marathon. My maximum monthly run was just over 200 kilometers and I was eating so much that I couldn't believe I was capable of it. There was no goal to lose weight, but the appetite was powerful.
Can you lose weight just by running?
It is possible, but for this several conditions must be met: proper nutrition, alternation of loads, their gradual increase. If you want to lose weight by doing regular but short workouts (say 20 minutes a day) at the same pace, this is unlikely to bring you closer to your desired goal. Much depends on the initial parameters.
You can achieve the result by running for a long time or intensively. Ideally, to lose weight, you should alternate interval training with long, slow jogs. This will prevent the body from adjusting to the stress level. Because it is important? Because you can face a phenomenon that physiologists call a plateau state, when physical condition and weight stabilize and it becomes very difficult to lift them off the ground. We have to "surprise" the body and try unusual loads that become irritating to it. New approaches also help avoid the burnout that can come from a similar routine.
You can achieve what you want faster by combining aerobic and anaerobic (cardio and strength) loads. But don't forget about the side effect (and indeed the main one) of running. Along with the loss of additional calories, it will bring enormous benefits to the body as a whole.