If someone asked you to join them on an easy 30-minute run, how would you react? Would you laugh at the atrocity that they invited you to? Or would you be excited to get your endorphins pumping? Many believe that running is a “hate it” or “love it” activity — either you get the runner’s high or you dread every step. Because the best way to lose weight is to do something you really love, those who think they hate running usually don’t entertain it as a weight loss exercise option.
Whether you are just starting your weight loss journey, or still moving forward with your new lifestyle change, running is worth the time to consider adding to your routine. Did you know running is an excellent way to burn calories, keep your metabolism up, and shed unwanted pounds? In fact, you can burn nearly 300 calories running a fairly casual 10-minute mile for 30 minutes.
Before you scroll away and say running isn’t for you… let us share some tips on running for weight loss that just might change your mind.
10 Tips To Know About Running For Weight Loss
In reality, running is a sport almost anyone can grow to love by following the proper techniques and easing in slowly. Whether you’re a newbie or an old-timer, read on for some helpful tips on how to form a habit of running for weight loss and develop good techniques that will help you reach your goals and maintain a healthy lifestyle.
Make A Plan
Just like any new routine or lifestyle change, you need to create a plan and stick with it. Maintaining a routine (even if it is only running once per week) will keep you honest with yourself, keep you motivated and prevent you from just putting off running because you aren’t in the mood. If it is in your plan and on your schedule, you’ll be more successful. And why not give yourself a little reward for sticking with the plan!
Find A Running Buddy
Look for a friend who can join you on your running for weight loss that will help keep you accountable. Make sure your friend is of the same skill level as you, or willing to exercise at your current skill level. A buddy can make things fun and help pass the time even if you’re doing something hard.
Find A Happy Medium
The more miles you run, the more calories you burn. So in theory, you could run as many miles as possible to reach your goal weight. But running also causes fatigue and hunger, especially if you overexert yourself. Hence, the best plan is to find a happy medium. Start out small (this may even include walking a bit!) and gradually build your mileage. One easy way to do this is by following a beginner’s half-marathon training guide (even if you don’t plan to run the full half-marathon).
Studies have shown that fast running is a very effective way to torch fat. Like HIIT workouts and other trends of the time, interval training is a form of running that requires maximum output in short intervals. Try sprinting uphill in 30-second intervals, then walk down the hill for recovery. This is easier on your joints and will maximize weight loss.
Track Your Efforts
Many of us are already wearing a smartwatch that tracks our steps, heartbeats per minute, and our GPS route. If you don’t have a smartwatch, getting one to track running for weight loss would be an excellent idea. This can track your average pace (feet per minute), your GPS route, how far you run, and how healthy your heart is. Create goals and personal records based on these results.
Mix Up Where You Run
When someone talks about running for weight loss, you may be picturing your neighbors jogging past your window every morning. And while it is easy and convenient to run in your neighborhood, it isn’t the only option! Get your running in on a treadmill at home, at the local gym, around the high school football field while your kids are at sports practice and more. Don’t be afraid to try trail running if nature and fewer people are your thing! Each method of running has its benefits. If you don’t like the treadmill, mix it up and try something new until you find what works.
Invest In The Right Shoes
Getting shoes that are comfortable and fit well can be a running gamechanger. If your feet, knees, or hips are uncomfortable when you run, visit a specialty running store and get fitted for the right shoes. These stores are incredibly knowledgeable and will ask you the right questions, review your running stride, and more to ensure you have the best gear for the best run of your life.
Be Realistic In Your Goals
If you have never run a day in your life, creating an expectation of running 10 miles a week may not be possible. You don’t want to create resentment for such a beneficial activity. Running for weight loss is about starting slow and working yourself up to longer runs. Be realistic about what your body can handle right now and be proud of yourself no matter what happens.
Running for weight loss is going to make you sweat. Sweating means you will lose water, regardless of the temperature outside. Make sure you drink before, during, and after your workouts. Do not skip hydration! Pay attention to your thirst levels and always, always drink when you feel thirsty.
Even though you’re burning a lot of calories on your runs, it’s still important to watch your diet. You can never out-exercise poor food choices. While a calorie deficit is the best way to lose weight, newer studies suggest that eating nutrient-dense foods is more important than restricting calories. Eat a diet rich in fresh vegetables, fruit, nuts, seeds, healthy oils, whole grains, and protein like meat, fish, and legumes.
Stride Into Your Weight Loss With The 8 Day
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.