Are you a runner trying to lose weight but not getting the results you want? If so, you’ve come to the right place. We discussed with Rachel MacPherson, CPTACE Certified Personal Trainer at Garage Gym Reviews, who shares her expert wisdom, revealing 10 effective ways to maximize your running workout for faster weight loss.
Whether you’re an experienced runner or lacing up running shoes for the first time, the benefits of optimizing your fitness routine cannot be overstated. According to research, running is one of the best exercises for burning calories, improving cardiovascular health, and reducing the risk of chronic diseases. Beyond the benefits of running on weight loss, another study published in the International Journal of Environmental Research and Public Health concluded that running can improve mental health and mood while combating depression and anxiety.
However, understanding how to improve your running training involves much more than simply increasing your distance or speed. It’s about making small adjustments that can lead to mega-improvements in your health and fitness over time. When done correctly, these adjustments can help you burn more calories, build lean muscle, and boost your metabolism, leading to you being healthier and leaner.
Read on to learn the 10 best ways to maximize your running workout for rapid weight loss, according to MacPherson.
Incorporate interval training.
Alternating between high-intensity sprints and moderate jogging can significantly increase your calorie burn in a shorter period of time.
“Adding higher intensity intervals to your runs will help you burn more calories by expending more effort in a shorter period of time,” says MacPherson. “Plus, you’ll challenge yourself and push your cardiovascular system so you can handle more effort and improve your fitness, which will lead to more effective weight loss workouts.”
Run on different terrains.
Mixing up your routes with hills, trails, and flat surfaces can help engage different muscle groups and increase the number of calories you burn while running. Additionally, a Study 2023 found that running on varied terrain (e.g., trail running) can improve aerobic fitness, thereby increasing your calorie-burning potential.
MacPherson says: “Running on an incline burns more calories than running on flat ground, and the same is true for more difficult terrain that requires more muscle recruitment. »
Add strength training.
According to a Study 2021Incorporating strength training exercises can help you burn calories and maintain muscle mass while losing weight.
“Incorporate bodyweight exercises like squats and lunges to build muscle and boost your metabolism,” advises MacPherson. “You may also alternate between running and strength training to support muscle mass, which prevents your metabolism from adapting. Excessive cardio alone can lead to muscle loss, but incorporating Strength training helps maintain muscle, prevent injury, and keep your metabolism active.”
Monitor your heart rate.
Using a heart rate monitor ensures you’re working in a tough enough zone during your runs to safely push your limits and maximize calorie burn.
“When you use a heart rate monitor, you don’t have to worry about staying in the fat-burning zone, which won’t make a big overall difference in your results,” says MacPherson. “However, you can try working in different heart rate zones for each workout, doing easier days and more intense running days.”
Stay consistent.
Like any other health or fitness goal, consistency is key to successfully losing weight through running workouts. Plus, research shows there are benefits to regular running cardiovascular, metabolicand cognitive health. This too reduces body fat percentageincreases lean mass and increases muscle mass.
“Make sure you establish a consistent running routine to continue your progress and see continued improvement,” says MacPherson. “It’s also a good idea to track your workouts and plan them in advance, booking them in your calendar as important dates with yourself to make sure they take priority.”
Hydrate properly.
If you want to improve your performance and maintain your energy levels while running, it is essential to stay adequately hydrated by consuming water and electrolytes before, during and after your run.
“Consider getting electrolytes if you’re running for 40 minutes or more, sweating a lot, or it’s hot and humid. Being well hydrated will help you keep pushing and going longer, making your workouts more effective and burn more calories to promote weight loss,” says MacPherson.
Nourish your body.
A balanced diet rich in protein, healthy fats and complex carbohydrates is essential for running performance and recovery. In addition, eat a healthy diet, anti-inflammatory diet lets you recover faster and get out the door sooner for your next run.
“Fueling your body properly will allow you to run longer and harder to burn more calories,” says MacPherson. “A well-balanced diet will also aid recovery so you can regularly train at a higher performance level rather than burning out and skipping workouts.”
Get enough sleep.
It’s no secret that adequate sleep is essential for recovery and peak performance. THE National Institutes of Health says that getting enough sleep is associated with reduced calorie intake, a prerequisite for weight loss.
MacPherson says: “Make sure you get seven to nine hours of sleep a night to allow your body to recover and function at its best. Sleep is essential for performance and burning more calories, so prioritize sleep above all else. »
Wear a weighted vest.
Wearing a weighted vest adds resistance to your runs, helping you burn calories and reduce your waistline. Research shows that regularly wearing weighted vests can help overweight or obese people lose weight. Plus, MacPherson tells us that this simple addition can help you build strength and endurance, making your workouts more effective.
Listen to your body.
Watch for signs of overtraining and take rest days to avoid injury and burnout. Recovery is just as important as exercise, so make sure you stay consistent and avoid exhaustion, which could lead you to skip future workouts.
“One of the biggest setbacks I often see is not recovering enough and losing speed,” says MacPherson. “Missed workouts won’t get you to your goal, so it’s crucial to stick to a pace that will allow you to be consistent and avoid overtraining and burnout.”
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