It requires a consistent workout program over several weeks. No matter how experienced a runner you are, to lose weight while running involves maintaining a healthy lifestyle and remaining injury free. Add a two-day a week strengthening program to increase your muscle mass and therefore metabolic rate to prevent injuries. Did you know that running can benefit almost every part of your body, as well as lift your mood? It is incredibly effective at making you healthier in a number of ways.10 Pounds
Benefits of running regularly
There are several advantages of maintaining a proper running regimen – take a look:
Improve Your Health
Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping to increase lung function and use. In addition, running can also boost your immune system and lower your risk of developing blood clots.
For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.
Not all of the benefits of running are physical. Running can provide an noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.
Stress can actually cause a number of health and mood problems. It can also diminish appetite and sleep quality. When you run, you force your body to exert excess energy and hormones. Running also helps to reduce your chances of developing tension headaches.
Running is one of the best forms of exercise for losing or maintaining a consistent weight – it is one of the most important positive effects. You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.
In this article our sole focus is on how to lose 10 pounds by running, so in the following section, we have provided pointers regarding that aspect.
Here are some tips that will prove to be useful
Create a Calorie Deficit
One pound equals 3,500 calories. Thus to lose one pound you must expend 3,500 calories more than you consume. There are three ways to do this: increase your activity level, maintain or decrease your food intake or combine the two. Maintain a diary detailing your workouts and food consumption to make sure you are staying on track for your 10-pound weight loss goal. Please keep in mind that if you reward yourself for running with ice cream, you might actually end up gaining weight rather than losing it. Heavier runners will expend more energy than lighter runners. Increasing your pace or running uphill will increase calories burned. Running on a treadmill uses slightly fewer calories than running on a track or outside at the same pace.
As you lose approximately 100 calories per mile, you must add 17.5 extra miles to lose each pound or 350 miles to lose 10 pounds. Increase your mileage by either adding a long run or extending your regular runs to increase weight loss. Limit mileage increases to 10 percent per week to avoid injury.
Burn more calories by increasing the intensity of your runs either by adding hills or speed intervals, in which you go uphill or speed up for a minute, then return to your regular pace and terrain, and then repeat. Adding intervals, you will increase calories burned by approximately 10 percent. Do not increase both intensity and mileage within the same week.
Stick to a Proper Runner’s Diet
Losing weight through a combination of diet and running is faster than weight loss through running alone. Because you need energy to run, don’t try a starvation diet. In addition to running, eat at least three meals a day including lean proteins, whole grains, fresh fruits and vegetables, legumes and nuts, for a total of approximately 12 to 14 calories per pound of body weight. Make sure you drink adequate water for a safe weight loss of no more than two to three pounds per week.
Please don’t procrastinate when it comes to running – missing a day due to ill health or some kind of emergency is fine, but don’t make it a habit or else it disrupts the entire rhythm of the fitness routine. 10 Pounds