This includes good running shoes, a comfortable top, a water bottle and running shorts, tights or comfortable pants. It is highly recommended for women to wear a sports bra while running to reduce pain. Reflective gear is highly recommended as well if you plan on taking your run during early hours or late at night. This will help to prevent any accidents.
Running is easy to begin and requires minimal equipment. A beginner should aim to run for 30 minutes 3 or 4 days a week, including 5 minutes of warming up and cooling down. If you would like to enjoy the benefits of running, here is a month-long plan to get you started. After the month is over, try to progress by running for longer at your natural pace or walking less between each run.
Try adding different styles of running as you feel more comfortable. If you are not used to regular exercise or have any preexisting medical conditions that can be affected by exercise, consult a health professional before starting any exercise program.
As you progress, increase the time spent running weekly or decrease the time spent walking between runs. Sticking to a dedicated running plan can help you achieve long-term success with your weight loss goals.
Keep your workouts interesting by changing your running route every few weeks or adding in different types of runs like intervals or hill repeats. Running with a friend that challenges you can keep you accountable and provides extra safety if you run during the early or late hours of the day.
If you find it difficult to motivate yourself early in the morning, try laying your running gear out the night before to save the effort in the morning. Signing up for marathons or other competitions when you are comfortable can also provide you with extra motivation for running and keep you focused.
Changing your workouts often or running with a friend can make your routine fun and help you to stay motivated long-term. It burns a lot of calories, may help you continue to burn calories long after a workout, may help suppress appetite and targets harmful belly fat. Unlike many other types of exercise, running requires little equipment, can be done anywhere and there are many ways to keep things interesting. If you find it difficult to motivate yourself to run, try finding a running partner or changing routines frequently to add variety to your workout.
We know running is good for you. But how many calories does that sweat session help you burn? It turns out the answer depends on you. Average running speed can be affected by many variables, including age, sex, distance run, and fitness level. There are ways to increase your speed…. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.
You can reap benefits from running on a treadmill or outdoors. This article reviews the pros and cons of these two options to help you decide which is…. Getting good quality sleep is an important part of weight loss.
Here are a few ways sleep can help you lose weight. You may wonder how many calories you should eat if you're trying to lose weight. This article provides a calorie calculator to estimate your calorie…. In fact, not everyone needs to be in a calorie deficit, but all individuals do need to consume a diet rich in essential nutrients, that is satiating, and that is sustainable. Rather than just cutting calories, it is better to find a diet rich in high-quality, whole foods with enough variety to support the many nutrients the body needs, especially when starting or continuing an exercise program.
According to the CDC, if you are maintaining weight, you are in a caloric balance. This means you are roughly consuming the same amount of calories you are burning. If you are in caloric excess, you are eating more calories than you are burning — meaning you will gain weight. While if you are in a calorie deficit, you are burning more calories than you are eating. But as Dr. 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. 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.
Fill half your plate with non-starchy veggies like broccoli, carrots, spinach, and peppers; reserve a quarter of your plate for whole grain foods like barley, quinoa, and oats; save the last quarter for protein sources like chicken, fish, and beans. Moving at all is better than not moving because you dread your exercise routine and can't push yourself to go do something you hate.
Exercise should be enjoyable, not a chore. Again, we're not suggesting that weight loss should be one of your fitness goals—there are so many great reasons to work out that have nothing to do with weight loss.
But if it is something you're trying to do, adopting healthy eating habits and building a fitness routine you enjoy and can do long-term can make a world of difference in reaching your goals and maintaining your weight over the years.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
One of the reasons running seems great for weight loss is that at first, it is. But the results taper off as your body adapts.
Running also tends to give people a false sense of how many calories they burned. When it comes to exercise that may help with weight loss, high-intensity interval training HIIT is your best bet.
If you really want to lose weight, changing your eating habits will make the biggest difference. At the end of the day, remember that the best workout for weight loss is a workout you actually enjoy and can stick with. Sign up for our SELF Motivate newsletter Get exclusive workouts, fitness tips, gear and apparel recommendations, and tons of motivation with our weekly fitness newsletter.
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