Lose weight with Running
Running is a suitable sport to get fitter and can help with weight loss. It is very accessible to start ; just put on a set of sports clothes, a pair of good sports shoes and you are off. However, it is wise to prepare yourself well when you start; here are some tips.
Calm build up
Running is very accessible, but it can put a lot of strain on your joints. Your feet, ankles and knees have to endure a lot; with every step you take, a blow of twice your body weight lands on these joints. It is therefore wise to build up the training gradually. For example, consult an approved training schedule.
Speaking of building up slowly… Be sure to do a good warm-up before every workout. Don’t run too fast, but take your time to let your muscles get used to the effort that is to come. This reduces the risk of injury.
Tips on a good warm-up can be found here: (hyperlink)
Eat enough fats
Exercise is not the most important thing in weight loss. Nutrition is 80%, exercise only 20%. Change your diet where necessary, but make sure you continue to eat fats. With all the current diets, it might be appealing for you to think of a low-fat diet. Do not do this! Runners who get less than 30% of their energy from fats are more likely to suffer injuries. This is due to deficiencies in vitamins A, D, E and K, which are insoluble in water. These vitamins need the intake of fats in order to be absorbed into your body. Of course, choose to consume natural fats such as avocado and nuts.
An additional advantage for losing weight: fats make you feel satiated for longer, because the energy is released more gradually in your body compared to carbohydrates.
Eating after your workout
You’ve been doing super well with your running routine. It’s a shame to eat those calories right now. A logical thought, but make sure you get some nutrition in after your workout. After a heavy workout there is an energy deficit in the muscles, and when your body realises this after a while, it will soon feel very hungry. The risk of overeating is therefore high. Take a small post-workout snack with the right ratio of carbohydrates and proteins. Or run before one of the big meals of the day, so that you can join in immediately afterwards.
Training after fasting
Working out without carbohydrate. The thought of many runners using this technique is that their bodies would burn more fat. However, it does not always work like that. This is because your body will continue to search for carbohydrates in order to provide the muscles with energy for as long as possible. When the body does switch to burning fat, the energy supply will no longer be as fast and you will have to adjust your pace accordingly.
When you are out for less than half an hour, you have the opportunity to apply this technique. Are you going to be out for longer? Then make sure you have a small snack before or during your workout. Choose mainly carbohydrates and a little protein. In addition, water will be sufficient to keep your fluid balance up.
It’s great that you’re so motivated, but – as mentioned earlier – make sure you do the gentle build-up from the first tip. So stay disciplined, but also plan rest days. Your body needs time to recover from the heavy training now that it is using more energy than it is used to.