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13 Running Tips for Weight Loss [Infographic]

    We all know that carrying around excess weight is unhealthy. Being overweight or obese puts you at risk for a number of health conditions, including heart disease, high blood pressure, stroke, type 2 diabetes, breathing problems, sleep disorders, and some cancers.

    While not everyone who is overweight or obese has all of these conditions, they definitely have a higher chance of contracting them than people who have a normal, healthy weight. The risk also increases for folks who have a family history of any of these issues.

    So, what can a person who wants to get fit do? Run!

    Running is one of the best ways to lose weight as it burns calories efficiently. Several studies have shown that running burns more calories than walking.

    A study published in Medicine & Science in Sports & Exercise compared 32,000 runners and 15,000 walkers and found that calories burned through running resulted in 90 percent more weight loss than calories burned through walking. That’s a huge difference!

    Another interesting fact is that your body reaps the benefits of running even when you’re not running. Like other high-intensity exercises, running keeps your resting energy expenditure up even after you’ve pounded the pavement.

    Yes, you’re busy. We all are. But few exercises will let you burn as much calories as running over a short period. With running, you can squeeze in a decent workout even when you’re short on time.

    Aside from being time-efficient, running is also cheap and convenient, which is why so many people have gotten into it.

    You don’t need to join a gym or buy expensive equipment. You can run by yourself or with a group. You can do it almost anywhere, even when you’re traveling. You don’t need a lot to start running, other than a pair of running shoes. And almost anyone can run, no matter where you’re from or what you do.

    There is no doubt that running can help you get rid of those extra pounds. However, if you want to get better results faster, there are some things that you need to know.

    Running Addicted, a blog created by a runner for runners, has compiled 13 useful tips for people who want to lose weight through running.

    These tips are presented in an infographic that’s easy to read and digest. You’ll learn why you shouldn’t just stick to a single pace, what you should drink, when you should eat, why it’s a good idea to join a marathon, and more.

    The infographic also covers some things that may not seem directly related to running for weight loss, such as music and clothing. But you’ll see how they can help you achieve your health goals.

    Running Addicted exists to inspire and help both runners and not-yet-runners. In addition to the 13 Running Tips for Weight Loss infographic, you’ll find plenty of useful content on the site, whether you need help choosing the right pair of shoes or want to treat foot fungus or cracked heels at home.

    running tips for weight loss infographic

    How to run to lose weight and other advice


    How to lose weight with running

    Now let’s sum up the most critical factors.

    1. Make your running workout varied

    Logically, it seems to be the best way to lose weight is training for more time. The more your run, the more calories, you can burn.

    But, our body does not work like that.

    If you only do steady state cardio for long distance, you will not be able to build up muscle mass. However, the more mass you have, the faster your metabolism will be. This way, you will burn fat even on the days you do not work out.

    So mix your running routine up. One day have intervals, the next time faster tempo and then steady training.

    2. Your diet is vital for success

    When people start exercising, they allow themselves to eat more since they burn those extra calories. If your main goal is losing weight, then you should pay attention to your calorie intake to get into the state of calorie deficit. If you reach that state, your body starts burning existing body fat to get enough energy for functioning.

    People willing to overestimate the number of calories they burn with running. Hence, they let themselves to eat more from this and that. In the end, they waste the calorie deficit, they would have reached.

    3. Drink water instead

    It is good to have a big glass of fizzy drink or a beer, but those beverages are packed with a lot of calories. Get water or fresh tea instead. They hold no calories and even helps to increase your metabolism.

    4. Strength training for muscle mass

    Running workouts to lose weight alone may get you good results. However, for faster, and maybe easier fat loss, resistance training is recommended as well. As I mentioned in the first point, more muscle mass leads to a faster metabolism.

    You do not have to go to the gym, bodyweight exercises or a pair of dumbbells will do. Have total body workouts once or twice a week. On top of that, strength training will even improve your running.

    5. Run outdoor

    While treadmills come with various running programs for beginners to lose weight, they give too many shortcuts. For example, there are the handles which beginners like to cling on. Also, you are in a completely comfortable place without wind or other obstacles.

    Treadmill will never beat the outdoor training. I only use it if the weather is terrible. Anyway, find treadmill running tips to burn more calories.

    To sum up, the best running for weight loss is if you vary your workouts. But, healthy eating and lifestyle are as important. On the other hand, if you follow the tips above, and you are dedicated, you can shape your body successfully.


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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