10 useful running tips for effective weight loss

Running is a great exercise for the mind and body. It is a great way to improve fitness and improve your mood. Personally, I enjoy my time running because I can always feel my mind uncover and free from everything that is going on around me. It improves heart health, reduces the risk of many diseases, such as stroke, heart disease, and type 2 diabetes.

Running is especially good for weight loss or control. Let’s say you burn 300 calories in a 30-minute running session, if you run at least 5 times in a week, that’s an easy 150 minutes of aerobic exercise per week (which is highly recommended by the American Heart Association). That sounds like a lot of benefits to running a few miles early in the morning.

As simple as running can be, as beneficial for the body and mind, especially for weight loss, there is a right way to do it (that means there are also wrong ways to do it, wow). However, the purpose of this article is to help you understand something important that you need to know and do to get it right.

1. GET THE RIGHT PAIR OF SHOES

If you intend to start running as a serious weight loss exercise, the first thing you should do is get the right pair of running shoes. You shouldn’t just do it in your usual loafers or walking shoes. Running requires special shoes, these shoes were made to ensure your safety while running. They help cushion your body against the impact of forceful movement when your feet hit the ground. Running in the right pair of shoes will keep you comfortable and can make you go farther than you would in less comfortable shoes.

2. GET A NEW PAIR OF SHOES EVERY 300-400 MILES

Once you’ve got the right pair of shoes for your run, you should check them regularly for wear. It is recommended (by the American Council on Exercise) that you replace your running shoes when you reach the 300-400 mile milestone. This milestone can be reached in as little as 3 months and as late as 5 months, depending on how many miles you run weekly (20 miles or more). If you’re on the heavy side, you should replace them every 300 miles to ensure your safety and comfort when running. Remember, they may still look good, but that doesn’t mean they haven’t worn out on the inside.

3. WARM UP BEFORE RUNNING

Warming up before running is good for your body, it helps reduce the chances of you getting hurt during the run. You can start with a slow jog and then some stretching exercise that works the muscles of the legs, buttocks and back (since you will use them during the race). Doing a good warm-up before the race will help you stay energized and make your muscles more flexible due to increased body temperature and blood circulation.

4. ADOPT THE CORRECT RUNNING POSTURE

There is a correct way to run and doing it right will increase the benefits your body will gain from participating in it. It is important that you look forward while running, leaning your body forward a little, this will improve your body balance and ensure that your weight is in the midfoot instead of the front or heels. If you hear loud bumps when you run, it means your weight is on the wrong part of your foot. Your arms should be relaxed, bent at a 90-degree angle, this will give your body a forward push when you run. Make sure you hold regular, rhythmic, and deep breaths when you run, this will ensure that you don’t get out of breath and tire easily. These tips should be kept in mind to get the correct posture for running.

5. POST-RACE COOL-DOWN AND STRETCHING

Reaching the desired distance can be exciting and satisfying, but make sure you don’t skip the next phase of your workout, which is just as important as the run. Make sure to do some cool down stretches after your run. It is important that you stretch your thighs, hamstrings, calves, glutes, lower back and hip muscles correctly, hold each stretch for at least 10 seconds.

6. PERFORM OTHER EXERCISES ON THE DAYS YOU DON’T RUN

Remember to train your body with exercises that boost your stamina, endurance and strength. These other exercise routines will improve your running ability and build your overall fitness. Incorporate muscle-strengthening workouts into your exercise program on days you don’t run.

7. EAT HEALTHY FOOD

It is also important to eat healthy foods before and after running. What you eat is just as important as your running exercise. The goal is for you to eat healthy foods that can meet your strength and energy needs without weighing you down every day. Before running, eat foods that are easy to digest, it is also recommended that you include some protein in these foods, this will keep you feeling full and help repair your muscles after running.

8. STAY HYDRATED

You lose a lot of water in the form of sweat when you run, so you should drink enough water to make up for the water loss and stay hydrated. The proper amount of water to drink varies from person to person, but the universal standard is 2.7 to 3.7 liters per day. However, the amount of water you should drink daily depends largely on your activity levels, lifestyle, body type, weight, and other factors. Take a sip of water regularly throughout the day and drink when thirsty. You can also have some juice and smoothies to diversify.

9. DON’T OVERTRAIN AND GET INJURED

It is very IMPORTANT that you do not put too much pressure on yourself to run too soon. According to some studies, about 65 percent of runners have a running-related injury every year, so you have to be very careful not to put too much of a load on your body than it can handle. Start small and build up your strength and endurance so you can run a little longer every few days. You can do this by setting easy distances for yourself and regularly extending them as your endurance increases. Once you reach the limit of your body, make sure to stop so you don’t end up hurting yourself or doing worse damage to your body.

10. JOIN A GROUP OF RUNNERS

Personally, I’m lazy when it comes to running alone, I always need some motivation to really run the distances I’m aiming for. So I found a group of runners in my area and was able to cover more distance and in less time too. I recommend you do the same. Find a running group in your neighborhood, this group will act as a support group for you and help you stay motivated when you run, you’ll also find it to be a good social experience.

With these helpful tips, it should be easier for you to get more positive results from your weight loss activities. Remember, Rome wasn’t built in a day, so take it easy with your running routine, eat healthy, stay hydrated, and equip yourself with more helpful information on losing weight by following our blog and checking back here regularly.