Beginner’s Guide to Running For Weight Loss

What does science have to say?

A decade ago, the Lawrence Berkeley National Laboratory released a study showing the positive correlation between running and weight loss. More recently, a Czech study of over 1,000 adult runners confirmed earlier findings, concluding that a regular running workout to lose weight improves physical fitness. It does this by significantly reducing body fat under the skin as well as around your organs.

Translation: Jogging for weight loss works.

So, if you’re a beginner determined to lose weight running, keep reading to learn how to start racking up the miles and shedding pounds in no time.

6 Easy Tips for Running To Lose Weight

When you’re focused on a long-term goal, the little details matter. Use these strategies to get the most out of your runs.

1. Consider the different types of running and their benefits

Not all runs are created equal. So before you lace up, it’s good to know about the different types, their benefits, and which are best for beginners running for weight loss.

• Jogging: At an average pace of 4 mph to 6 mph, jogs are easy on the joints and cardiovascular system, making them perfect for beginners starting a new routine.
• Running: Beyond 6 mph, you’re officially running! If you’re a beginner, it may take a few months to progress from jogging to running, but with consistency, everyone gets there. Since running gets the heart going faster than jogging, it’s also more effective for weight loss.
• Interval sprinting: Sprinting between intervals of jogging or running is a more intense workout that burns calories faster. Although runners at any level can benefit from interval sprinting, beginners should ease into it, keeping the frequency of these workouts to no more than three days per week.
• Long-distance running: Running a longer distance for a longer period of time can lead to more calories burned (a single run of 10 or more miles can burn 1,000 calories). However, it’s vital that beginners slowly build up to a long-distance exercise program so their bodies can adjust.
• Outside vs. the treadmill: Depending on preference, you can do any of the above runs outside or on a treadmill. Treadmills allow for a more controlled environment to monitor your pace and distance but can make for a duller exercise. On the other hand, running outside provides lots of visual stimulation, but keeping your pace consistent is more challenging.

2. Eat a healthy diet to support this form of exercise

Some new runners are so focused on losing weight that they make critical fueling mistakes — such as not eating enough carbs — that can impede their long-term goals.

That’s why one of the best ways to lose weight from running is to combine it with a diet that supports physical activity.

• Find the ideal pre-workout meal: Before your run, choose a light snack that balances carbohydrates and protein, such as a banana with peanut butter or a small portion of oatmeal. At the same time, avoid unnecessary discomfort by not eating anything high in fat or fiber, such as fried foods, red meat, beans, or berries.
• Learn what and when to eat after your workout: Post-run nutrition is just as important. You don’t want to eat more calories than you’ve just burned, but you need to replenish your muscles with protein and carbohydrates to refill energy and promote recovery.
• Plan your meal timing right: Eating 60 to 90 minutes after a workout is when the body is most effective at replacing carbohydrates and promoting muscle growth and repair. Low-sugar smoothies with fruit and whey protein or this zucchini hummus chicken wrap are two great choices.

3. Start slow until you reach runner’s high

If you’ve never run before or aren’t used to regular exercise, it’s normal to be intimidated at first.

The good news is you don’t have to start with running. First-timers can begin by simply walking every day. For some people, a half-hour walk may even burn more fat than a thirty minute workout.

Starting slow has the added benefits of being more enjoyable and sustainable while minimizing the risk of injury. As you get more comfortable and your body adjusts to the new exercise routine, you can slowly progress from walking to running.

Once you’re running on a regular basis, there’s something else to look forward to.

You’ve probably heard of the euphoric experience during long runs caused by the brain releasing endorphins and neurochemicals. Good news: Runner’s high is a real thing.

Although you aren’t likely to hit a “runner’s high” as a beginner, it’s something to look forward to as you slowly build up the pace, frequency, and distance of your runs.