Taking up a running program has been a time honored method of losing weight. Unfortunately, some people still struggle with losing weight, no matter how many miles they run. Here’s how you can avoid the pitfalls of losing weight through running.

3 Tips On Losing Weight With Running

  1. Don’t expect running to be a weight loss cure-all.  As runners, we tend to think that running a few miles cures all nutritional sins. The fact is, running burns only about 100 calories per mile, so that double scoop ice cream cone you devoured to reward yourself pretty well eliminates the benefit of your run. Running and exercise is a key point of a healthy weight loss program, but don’t expect to lose weight if your diet is poor.
  2. Be patient. As I mentioned, running burns about a hundred calories per mile, so you’d have to run 35 miles to lose one pound based on running alone. The good news is that this adds up over time. If you keep running consistently, you can expect to lose 2-4 pounds a month from running, provided your diet stays the same. This is a healthy rate at which to lose weight and makes it more likely that you’ll keep the weight off over the long term.
  3. Combine high and low intensity training for best results. There are benefits to be had from including both high and low intensity running in your program. Low intensity, easy running lets you go longer and thus burn more calories, while higher intensity running such as hill reps or interval training have been shown to speed up your metabolism for significant periods of time after your run is finished. This added calorie burn can result in significant weight loss over time.

If you stick with it consistently, chances are you will lose weight with running. The weight bearing nature of running as opposed to activities such as cycling or swimming makes running a significantly higher calorie burner than either of the other options. Running can also improve your self-image as you begin to feel stronger and more in control of your life and this attitude has been shown to have a positive effect on weight loss outcomes as well.

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Filed under: Running Advise & Opinions

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