Each person burns fat differently. The amount burned depends on sex, age, weight, and genetic factors. Although many people are lucky enough to have a good metabolism and don’t have to work hard to get their desired weight, for others it is very difficult to lose weight. But the good news is, even if you’re not one of the lucky ones who burn fat automatically, you can learn to activate your metabolism. In today’s article our expert, Sascha Wingenfeld explains how to lose weight by running.
Cardio Training: The best start for beginners
Want to lose weight on the run? And you’re also a beginner? Then a regular cardio workout is best for you. “Running or walking are the best ways to train your metabolism and get energy from your fat reserves,” explains our expert Sascha. The idea is to train your body to use the accumulated fat to energize your muscles. This process builds a good foundation for more intensive training. Cardio training is best for beginners because training is done at low intensity.
With caution: Unfortunately, the number of calories burned with easy cardio training is relatively low. However, it has been shown that novice runners who start by burning 10 g of fat for 30 min of training can increase the burn to 30 g after only 12 weeks.
Interval Training for Experienced runners
More experienced runners who want to lose weight while running should do at least one workout at intervals per week. “These workouts burn more calories than the intensity is already higher. The body also needs more time to recover, which helps to keep burning calories after training.
With caution: interval training adds a lot of stress to the body, especially to the heart and muscles. It is therefore only recommended for experienced runners. It is also important to work on some easy cardio between workouts at intervals.
Building muscle mass and strength training
While focusing on your workout at first will improve the delivery of energy to your muscles, strength training burns the fat that metabolism provides: an extra pound of muscle burns 50 more calories a day. As the above-mentioned running workouts are not particularly demanding and do not help build muscle, you should include one or two strength training sessions in your routine. “Be sure to focus on large muscle groups or chains. These trainings are the ones that contribute the most. You can choose to train with the weight of the app Runtastic Results or lift weights, it’s up to you,” says our expert runner. In this case, a mixture of both is a good plan for success.
Vary Your Training for Lasting Results
Sascha says, “When you set out to lose weight by running, you’ll get a lot of results at first because every workout brings you closer to your goal. However, it is important to keep your metabolism active. You have to challenge your body constantly so that it doesn’t get used to the effort of running the same lap every day. This way the body uses more energy in the metabolic process.
Tip for runners: try not to do the same training two days in a row. Vary regularly with cardio, strength and interval training and don’t forget to schedule rest days to recover. This will force the body to adapt to the new and vary the training stimuli.
Be consistent and put on new exercises
Runners who manage to maintain active metabolism achieve results such as a higher rate of fat oxidation and a higher basal metabolic rate. Make sure your goals keep you motivated. “But keep in mind that the body gets used to the new training stimuli and the more you train the more efficiently it works,” explains our running expert. Therefore it is important to cross train if you want to lose weight with running.
If you want to maintain your weight and metabolism over the long term, you should also watch your nutrition. “The important thing, in the long run, is that you find your perfect blend of exercise and nutrition. Or in other words, the balance between the energy that enters and the energy that leaves”.
So you don’t feel like a little run after reading this article? Then download the Runtastic app and start registering your careers.