A large number of Americans run to manage their weight gain. However, not all the runners achieve their weight loss targets. But, how is it possible that an exercises activity burning co much calories end up not dropping the require weight?
Well, this is mainly because most of the runners do their running, and its related activities, the wrong way. In this post, I cover all the errors that runners make.
Over training and wrong shoes
It’s a common thought that running more, with the right shoes, will enable you to lose more pounds – well maybe not. Over training could actually lead to unwanted injuries that can hurt your weight loss journey. Probably, you say that you just added a single mile every week.
Wearing the wrong shoes for heavy/plus-sized female runners can increase the impact of the aggregated miles over time and hence harm your joints and muscles.
Further, while you’re overt-raining with limited weight loss, you could experience depression and frustration. Such a situation usually results in emotional drinking and eating – which is bad for weight loss.
On the contract, running for weight loss should be long-term and steady – ensure you wear the best running shoes for heavy female runners. This allows you to slowly build up your speed and mileage while reducing chances of injury.
Slow running speed
Well, we recommend that you gradually build your speed and mileage over time. However, running with limited effort will allow you to lose fats but you’ll not burn a significant amount of calories for needed weight loss.
Therefore, if your target for running is losing weight, then you’ll need to increase your pace. This will stress your body but will burn additional calories too. However, you can also increase the incline intervals and speed (for about 12 minutes) for your runs – if you’re the short distance kind of runner.
Avoiding strength training
To build lean muscle, you’ll need to be an all-around workout person – including resistance training. Therefore, strength training must be in your workout plan, to complement your regular running schedule. Notably, rigorous running is effective in burning calories but will not help build lean muscle.
Therefore, include resistance training exercises such as training the different muscle groups for 2-3 days every week. This can be accomplished through undertaking multi-joint and compound exercises (like squats or deadlifts) to work out many muscle groups.
The number of calories you lose an hour’s time of rigorous training can be gained back in just a minute of consuming dark chocolate. Therefore, while managing your weight through running, it’s important to control your eating habits to avoid reversing your workout gains.
Notably, you’ll need to keep your weekly food log in order to effectively manage your weight loss journey while running. The logs will help you learn how fast or slow the eating habits enhance or erode your weight loss journey. For example, you might notice that you’ll need to do away with the post-running meal. Notably, as a runner, you’ll not require a recovery meal as you don’t lose a significant amount of calories – may be only about 530 calories.
Reaping similar runs
Notably, your body can adapt to your regular running pattern and device a way of losing the least amount of calories while at it. Therefore, if you’ll be running at the same pace and via a similar route, you might end up losing fewer calories than you’d expect.
Therefore, alter the running routine by changing your speed or going to the more hilly terrain. Further, you can carry a backpack or put on a weighted vest. This ensures that your body does not adapt to a specific physiological routine that would eventually reduce the amount of weight loss.
In conclusion, in addition to developing a running routine, you’ll need to create a weekly food log, a varying running routine and terrain, adopting a faster running speed, and avoid overt-raining as it can result in unnecessary injuries. Ensure that you sport that perfect shoe for running and one that has the appropriate cushioning and breathability.
You can also adopt wearable running trackers to enable you to determine the number of steps you’ve taken each week – either when running or on your regular walks.