All of which means that higher-intensity interval runs are going to be your best bet for fat loss. They're a powerful way to not only burn significant amounts of calories and fat during your run, but also to keep up the fat burn after your workout, thanks to something called the EPOC excess post-exercise oxygen consumption effect.
When it comes to fat loss, the scale can only tell you so much. There are a few ways to do that: using an at-home body fat scale though they're not always accurate , having a fitness professional measure your body fat with calipers, or visiting a facility with a DEXA scanner or hydrostatic underwater testing capabilities, which Holland said were the two "gold standards. Numbers also recommended measuring your waistline before starting your running regimen, and checking it every so often to track your progress.
Progress pictures can come in handy as well. You'll also need to eat a healthy, weight-loss-maximized diet to see the results of your hard work. With running, that means eating adequate amounts of whole-grain carbohydrates to replenish glycogen stores; protein to prevent muscle loss ; and healthy fats like avocados, nuts, and fish to keep you full.
Avoid ultraprocessed foods, which have been shown to lead to weight gain. Overeating after a hard, hunger-inducing run is common, so focus on healthy, whole foods that keep you satisfied. Fast interval runs help you torch the most fat, but the elevated intensity that makes them so effective also means you shouldn't do them every single day.
For a well-balanced week of exercise, Holland recommending mixing strength training and cross training with different running workouts. If running is part of your weight-loss strategy , you might choose to engage in slower, longer runs or faster, shorter runs.
Both can be effective. But which will be the most effective in meeting your goals? In this case, your heart rate stays in a moderate work zone, not experiencing the intense highs and lows it would during, for example, sprint training.
However, as healthy as long, slow jogs can be, they might result in plateaus. The faster you run, the more calories you burn. And the more calories you burn, the more weight you can lose. Consider the following example:. If you weigh pounds and run 6 miles per hour a minute mile pace , you can burn calories in one hour according to the MyFitnessPal exercise calculator. If you increase your pace to 8 miles per hour a 7. Running may help you lose weight by lowering the production of hunger hormones and increasing the production of satiety hormones.
Many studies show a connection between belly fat and an increased risk of heart disease, type 2 diabetes and many other diseases 10 , Studies have found that moderate-to-high aerobic exercise like running can reduce belly fat , even without changing your diet 12 , 13 , An analysis of 15 studies and participants found that aerobic exercise reduced belly fat without any change in diet.
However, training at moderate-to-high intensity was most effective at reducing belly fat Lastly, a study of 45 healthy but inactive women found that high-intensity interval exercise three times per week significantly reduced body fat and belly fat, compared to steady pace exercise or no exercise Many studies have found that moderate-to-high intensity aerobic exercise like running targets harmful belly fat, even without dietary changes.
Aside from weight loss, running has been linked to many other health benefits. Along with weight loss, running can provide various health benefits, including a lower risk of heart disease, reduced blood sugar, lower cataracts risk, lower falls risk, stronger knees and less knee pain. 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.
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