6 Running Weight Loss Tips to Burn Calories and Build Muscle

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There are a few things you might want to run: Seeing race photos posted by friends on IG.watch inspiring videos Olympic Athletics finals on YouTube.fact lululemon (Super cute) running shoes. Or perhaps weight loss goal.

If you were particularly interested in the last item, you are in the right place. running is a type of exercise that can be used to lose weight. It’s a cardiovascular exercise, so it gets your heart pumping and burns calories. Lauren Wentz, PT, DPT, CSCS, RRCA and USATF certified running coach based in Pittsburgh. (You can learn more about estimating calorie deficit for weight loss hereby the way)

But before you lace your shoes and hit the pavement, there are a few things you should know. Below, Wentz shares his six tips for running to lose weight. Remember: As with any new exercise regimen, always consult a trusted health care professional before beginning..

Meet an expert: Lauren WentzPT, DPT and CSCS are RRCA and USATF certified running coaches based in Pittsburgh.

6 tips for running to lose weight

1. Don’t default to long distance.

Yes, I will train and finish marathon It will be a very rewarding experience. But if weight loss is your goal, it may not be the “best” option, says Wentz. If you run for more than three hours (or 16 miles or more), your body breaks down muscle, she explains.

Here’s why it’s important: When you lose muscle, you lose weight. basal metabolic rate, she says. ICYMI, your BMR is the amount of calories you expend to perform basic life support functions, i.e. the minimum number of calories required to maintain your current weight. WH Previously reported. So Wentz suggests prioritizing shorter runs (say, an hour or less) for those with weight loss goals.

2. Continue strength training.

You may feel like you have to go out and run or ride your bike. treadmill Wentz points out that increasing muscle mass day in and day out will increase your basal metabolic rate. Furthermore, she says: “If you do too much cardio and continue to break down muscle mass, [end up with] Injuries are due to lack of physical strength. ”

Where this can be confusing is the scale. Muscle weighs more than fat, so even if your muscle-to-fat ratio changes, gaining weight (or changing the way your clothes fit) might discourage you, says Wentz. To tell.

How many times should I do it? strength training Compared to weekly runs, Wentz’s typical rec is to maintain a 50/50 split, with three days each. But if you really like strength training, you can do a run on day four instead of one, she says.

3. Combine running training to let your body guess.

When you think of “running,” you might automatically think of long, slow jogging. And Wentz recommends incorporating them into your regimen (30 to 60 minutes each). But if you are always Logging your conversational pace miles helps your body adapt and burn fewer calories because it’s learning how to complete the task well, she says. Conversely, varying speeds can strain your body in different ways (think:). anaerobically than that aerobically), per Wentz.

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what’s your move? Try an interval workout with one run a week. Wentz suggests heading to the track (or using a watch that can measure distance) and briefly he warms up for a mile and a half to two, depending on your typical mileage. dynamic stretch and gluteal activation.

If you’re a novice runner, do 4-5 sprints of 400m with a 400m recovery (pronounced *super* slow jog) between each sprint. By adding one or two every other week, over time, she will be able to perform 12 to 15 sprints, she says.

What’s a sprint? Think 6, 7, or 8 on a scale of 1 to 10, says Wentz. “400 sounds really short,” she says. “But as I was going around the track, it seemed that [like] eternally. “That’s why Wentz suggests starting his first quarter of the lap at a 6 and then loosening to a 7. You can hit an 8 in the second half.

For your healing amount of 400, she tells you can Walking is good, but sticking to a brisk jog has even greater cardiovascular benefits. (Pro tip: If you feel like walking, start by jogging for 15 seconds to see what you’re actually doing. A little breather and you might be able to keep going.)

4. Take at least one full day of rest each week.

Wentz says it’s important to give your body time to repair and get stronger.But she added that you can active recovery that day, as if yoga (She only warns against choosing a yoga class that has a lot of “workout elements” such as: hot yoga).

Another option, says Wentz, is to have two rest days a week (including at least two days of strength training in your schedule). If you go this route, she suggests taking one full rest day for her and another day for low-impact cross-training. For example: swimtake a (slow) spin class, ride a bike outdoors, or line.You can also choose activities like pickleball. “I just don’t want to do anything hard,” says Wentz.

5. Know when not to run.

At times, runners may feel a little pain or pressure, Wentz said, adding that it’s normal and that it’s usually fine to run through.but you please do not She says she wants to experience pain that’s 5 out of 10 or better.

He also advises against running if you have stomach or respiratory problems, or more generally any concern from the neck down. (If you’re unsure whether the pain or illness you’re experiencing should change your exercise plan, talk to your doctor for guidance.)

Also pay attention to the air quality. Running outdoors can be dangerous when the AQI (Air Quality Index) is over 150. NBC News was recently reported.

6. Consider your diet.

It’s not uncommon to feel like you can eat all Wentz says he eats pizza and donuts when he starts running, but even if weight loss is your goal, you should watch your calories and calories burned. A 155-pound person running at a pace of 12 minutes per mile for 30 minutes burns 288 calories. harvard health— that is, it is very easy to consume what you burn.

If you feel “starving” to start running further, Wentz has some advice. First, ask yourself if you’ve been drinking enough water. Dehydration can manifest itself as hunger, she says. Next, think about the type of food you are eating. Chips and crackers have calories, of course, but they are not very nutritious. on the other hand, foods containing dietary fiber It actually helps you feel full.

Don’t forget this either. “Food culture has taught us to quit a lot of the things we actually need to do to keep trying as a runner,” says Wentz. Runners need carbohydrates for fuel, coaches explain. That doesn’t mean you have to eat carbs all day, but it’s important to have carbs before your run to help with your workout and post-workout (along with protein) to help heal torn muscles. is important, she points out. Down while running. In other words, timing matters.

If you have questions about your unique dietary needs, talk to your doctor or registered dietitian for personalized guidance to safely reach your weight loss goals.

Erin Warwood portrait

Erin Warwood is a San Francisco-based writer, runner, and soda enthusiast. She earned her bachelor’s degree from the University of Notre Dame and a master’s degree in journalism from Northwestern University. In her free time, she can be found watching Survivor, trying out new Peloton workouts, and reading Emily Her Giffin novels. Her ultimate goal is to become a morning person.

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