That question gets emailed to us maybe once or twice a month here at LeanStop.com.
In this article, we’ll cover if running is an effective method to lose weight.
Most people start running to lose weight or to try and stay fit.
If you look at marathon runners or even sprinters, you can tell that their physique is very fit and healthy.
They don’t hold too much fat and their endurance is great, which comes in handy in real life.
Is Running Good For Weight Loss – The Truth
So with the benefits of running, is it really an effective tool for weight loss?
The answer is YES, absolutely!
If you have the ability to run, then definitely do it!
Some people who are extremely overweight or obese won’t be able to run, and that’s fine.
These people can start off by walking for 15 – 30 minutes a day.
Then once they can do that for a few weeks straight, move it up to 45 minutes, then an hour a day.
Once you can do an hour a day of just walking, you’ll be able to start jogging, even if it’s just for 5 or 10 minutes.
Work your way up to where you can jog for 15-30 minutes straight.
Then running can be a breeze from there.
You have to build up your endurance if you’re starting from the very bottom.
For those that can run and just have a bit of fat to lose, you want to start off slowly as well and build up your endurance slowly over time.
Running can be a great way to get rid of that extra fat.
Is Running Good For Weight Loss – The Routine
What’s the best routine for running?
Well, I’ve outlined a quick routine for people that are over weight and/or obese above.
Don’t start off by running.
Simply start by walking everyday and building up your endurance to where you can then do a bit of jogging then running.
How about for those people who just want to get rid of that extra fat so they can tighten up a bit?
I would start off by doing about 2 runs a week, that’s it!
We have to keep in mind that extreme running won’t make our appetites very happy.
We get hungry and we’ll want to eat everything that’s around us.
So let’s start off with just 2 runs a week for about 2-3 weeks or so.
You could start your week off by running on a Monday morning (or evening) and then ending your week with a run as well on Friday morning (or evening).
The time and schedule is flexible.
This will also allow you to get used to the hunger that usually occurs after a good run.
We’ll get to the diet portion here in a bit.
Once you feel ready, move your running days to 3 days a week.
Let your body get use to that for another 2-3 weeks, and then move it up to 4 or 5 days a week.
I usually like to keep running to no more than 5 days a week at a maximum.
And if you’re really serious about losing fat and feeling and looking good and healthy, then you’d take up some weight training during the week.
2 – 3 weight training sessions coupled with 2-3 running sessions a week will have you looking your absolute best in no time flat!
Is Running Good For Weight Loss – Your Diet
Running alone should never be your sole weight loss tool.
Here at LeanStop, we put great emphasis on your eating and diet habits because let’s face it, exercise, especially cardio, can take a lot out of us.
Sometimes motivation gets in the way.
Sometimes it just becomes too difficult.
Well, if we work on your diet and eating habits, we can get away with doing minimal cardio and running (unless you’re someone who loves doing that, then definitely keep going!).
When you’re looking to lose weight by running, be sure you’re also in a small caloric deficit.
See How Many Calories Per Day To Lose Weight to get an idea of how much you need to lose.
So the answer to the question – is running good for weight loss – is a BIG YES, if you keep the above in mind!