Running training, which can lead to fat burning and, consequently, weight loss can lead to a loss of 1 to 2 kg per week, as it alternates moments of high intensity with calmer running, increasing energy expenditure.
However, results may vary depending on the person, as it depends on each person’s biological individuality, and weight loss is greater when there are more kilos to lose beyond the ideal weight.
Running is a very efficient type of aerobic exercise for weight loss and improving physical conditioning, especially when practiced at high intensity, increasing heart rate, as it promotes increased metabolism and favors fat burning. Check out other benefits of running.
How training can be done
Running training to lose fat is done over 4 weeks, with progressive effort and on alternate days (Tuesday, Thursday and Saturday, for example), so that the muscle can rest and to prevent the loss of muscle mass.
Before and after each workout, it is important to perform stretching exercises to prepare the body and avoid injuries, such as contractures or tendonitis, for example. Check out some leg stretching exercise options.
Running plan to lose weight
The following table provides an option for a running plan to lose weight:
This worksheet serves as guidance on running training to lose weight, and it is important to have guidance from a physical education professional to carry out training individually and according to your physical and health conditions.
Read too: Running for beginners: how to start (with training sheet)
What to do while running
During running, it is important to drink at least 500 ml of water every 30 minutes of training to replace the minerals and water lost through sweat, as well as being important to avoid cramps, which can arise due to dehydration.
Furthermore, to enhance training results, it is important to follow a weight loss diet that normally includes foods rich in fiber and low in calories and, therefore, should not contain foods rich in sugar or fat. Find out how the diet for hypertrophy and fat loss is done.
If during the run you feel the so-called ‘donkey pain’ or ‘fag pain’, it is important to focus on breathing, slow down and when the pain goes away, regain your rhythm. Find out the main causes of pain when running and what to do.
See more details in the following video about what to eat before, during and after training:
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