Running is a great exercise to help with the weight loss process, because approximately 700 calories can be burned in 1 hour of running. Furthermore, running reduces appetite and promotes fat burning, however, in order to lose weight, you need to run at least 3 times a week, and it is also important to practice weight training and have a healthy and balanced diet.
In addition to losing weight, running has several other benefits, such as improving self-esteem, preventing cardiovascular diseases, improving sleep quality and strengthening muscles and bones, for example. Check out other health benefits of running.
Therefore, to make running easier and benefit from it, it is recommended to plan your training with a coach, choose the best route, which can be outdoors, and assess your heart rate.
Why running helps you lose weight
Running is a great exercise for those who want to lose weight as it is able to reduce appetite, as during running there is production of dopamine, which is a hormone responsible for the feeling of well-being and reducing hunger, in addition to improving mood and reduce anxiety.
In addition to reducing appetite, running is capable of promoting fat burning, as in the first moments of running the muscles begin to adapt to the increased energy expenditure, promoting the consumption of excess fat.
For weight loss to be effective, it is important that running is practiced regularly, preferably under the guidance of an instructor, who will develop a running plan according to the person’s physical conditioning, in addition to being able to recommend variations in intensity. of the race.
Furthermore, it is important that running is combined with weight training, as this physical activity promotes muscle mass gain and, consequently, fat loss.
Calorie expenditure calculator according to exercise
Although running is excellent for burning fat, there are other exercises that also require high caloric expenditure. Enter your data below and find out how many calories you burn when exercising:
How to do running training to lose weight
To run to lose weight, you must definitely run more and more intensely, which happens as running becomes a habit and physical fitness is gained.
A good tip for evaluating your physical fitness is to run the same route every week to check how long it takes to finish it because this way you can measure your weekly progress.
Furthermore, it is possible to vary the type of running to increase intensity, metabolism and improve physical conditioning:
- Short, fast runs: promote increased metabolism and, consequently, the consumption of fat, which means that weight loss can happen more quickly;
- Long runs: The practice of constant running but with a speed that varies from slow to moderate over a long distance promotes an improvement in physical conditioning and the weight loss process happens more gradually.
Breathing from the first few minutes is very important to help the body maintain activity, which is why the first few minutes seem more difficult. As you run, the body begins to increase the production of dopamine, generating a feeling of well-being. Check out a running training sheet to lose weight.
Read too: Running for beginners: how to start (with training sheet)
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What to eat before the race
To start running and lose weight, it is important to have a small amount of energy in the blood, so that the cells can promote the breakdown of localized fat. Therefore, at least 15 minutes before the race you can drink 1 glass of pure orange juice, without sugar.
During the run you should drink water and, in the case of longer runs, it may be interesting to drink isotonic drinks to replace the mineral salts lost through sweat during the activity.
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