Although running is a weight-bearing activity that builds muscle, it doesn't target all the major muscle groups. Going into the gym a couple times a week to do a total-body strength training routine — including exercises for your chest, shoulders, arms, abs, back and legs — will make you a stronger runner.
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Lastly, it's crucial to allow your body to recover. Take at least one day off each week to rest or engage in active recovery. You can walk, do yoga or other light exercise, as long as you're not doing anything too intense. Failing to allow your body to recover can lead to injury and overtraining, both of which will sideline you and keep you from reaching your weight-loss goals. If you really want to lose weight fast, running alone isn't going to get you there.
Even HIIT running won't work miracles if your diet isn't healthy and conducive to weight loss. You can significantly increase your weight loss if you combine running with a nutritious, calorie-reduced diet. Think about it: If you can burn calories with a daily jog or run and you can cut calories from your daily diet, you've just doubled your calorie deficit and shortened the amount of time it will take you to get to your goal weight.
But it's not just about what you cut out. It's also about adding in healthy foods that will keep you feeling full and satisfied with fewer calories. Those foods include protein from chicken, fish and beans; fiber and complex carbohydrates from fresh fruit, vegetables and whole grains; and healthy fats from nuts, seeds and vegetable oils. If you add more of these foods to your diet, you'll naturally "crowd out" other unhealthy foods — and have more energy for your runs.
Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience. Her mission is to help people live healthier lives by making smarter food choices and staying active. In her daily life, Ms.
Picincu provides digital marketing consulting and copywriting services as well as nutrition counseling. She owns ShapeYourEnergy, a popular health and fitness website. In , she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better health.
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Picincu is a regular contributor to these platforms where she provides either health-related content or coaching to those who are interested in achieving a balanced lifestyle. Connect on LinkedIn.
Running for Weight Loss
Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. She has written for various online and print publications, including Livestrong. Visit the writer at www. Maximize your calorie burn by adding different types of workouts to your weight-loss running routine.
The 3 Biggest Myths About Running in the Morning on an Empty Stomach
Running for Weight Loss. How much you weigh How fast you jog How long you jog. Climate: You burn more calories when it's hot outside. Terrain : Running over varied terrain and uphill is harder and burns more calories.
Let’s Talk About the Myth of Running and Weight Loss
Genetics: Some people just burn more calories than others. Body composition: People who have more muscle mass burn more calories. Fitness level: Fitter people will burn fewer calories jogging than less conditioned people, mile for mile. Watch This! Around The Web. You May Also Like.
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Healthy Living Tips. Now You Know. Celebrity News Dr. Latest Fitness. Get Daily Fitness Inspiration Right in your inbox. Customize Select the topics that interest you:. Working Out. Weight Loss. We're Hiring! Terms Privacy Policy. Don't Miss Out! Yes, Please No Thanks. If you're doing something like that, the chances of losing weight are pretty high, but if you're just someone who walks out the front door and runs three miles, that might not be enough for weight loss if your diet is still lousy.
The problem with suddenly increasing the amount of exercise you do, Rizzo said, is that people frequently think they are burning more calories than they are, and overcompensate when it comes to diet. Just because you're running and you're working out doesn't necessarily mean you can eat whatever you want. It really has to be a combination of exercise and diet. Eating healthy is generally what's going to make your weight loss goals happen.
Postrun Pig-Outs
Combine running with a healthy diet to create a calorie deficit, which Rizzo said is what "really makes weight loss goals happen. That's generally energy-dense foods like fruits and vegetables, legumes and whole grains, beans and things like that. Pack your plate with those. It's going to keep you from overeating things you don't necessarily want.