Running or Jogging? Here’s How You’ll Maximize Your Weight Loss

jogging to lose weight

Jogging or running to lose weight is a great idea!

In fact, these are so effective that a 155 lb person burns roughly 775 calories per hour by jogging at the relatively modest pace of 9 minutes per mile.

Of course, the faster the pace, the more calories you will burn!

Rather than run or sprint, it is best to focus on jogging at a moderate pace (between 5.5 and 7.5 miles per hour) because this maximizes weight loss.  We want the most benefits for our efforts, don’t we?

Getting started

If you are new to jogging, or have not done so for a few years, here are a few pointers to follow:

  • Start gradually and build up – To start, alternating walking and jogging for 2 minute increments (jogging for 2 minutes, walking for 2 minutes. As you feel more comfortable and confident, gradually increase the distance and intensity of your jog.
  • Mix it up – Some people who jump into exercise give up because they burn out or find it boring. Keep yourself interested and motivated by varying your routes, try not to follow the exact same steps each time you run.

Running on different terrain, like grass or sand, is an interesting alternative to sticking to the pavement; these softer surfaces tend to be more forgiving on your muscles and joints.

  • Don’t overdo it – So you have started jogging, you have gradually increased the time and distance for which you are able to run and you are feeling pretty great. This is the time when the temptation to run too far, too fast, or too often, can lead to injury.

Running is a high impact activity. With each mile you run, your feet strike the ground around 1,500 times at a force of 3 to 4 times your body weight; give your body a chance to recover with regular days off (or do a low impact workout like swimming, cycling, or walking).

  • Stretch before and after you run – Jogging places a substantial strain on muscles, joints and tendons; which can lead to injury if you are not properly warmed-up or if you do not stretch after your run

Gently stretch your quads, hamstrings and calves before and after running.  This will go a long way to keeping you injury-free and running happy!

Increase the burn

Once you have established a pattern of regular running, say 2 or 3 times a week, there is a danger that you begin to plateau and so does your weight. A great way to increase your fitness further, and continue making progress towards your target weight, is to follow a program.

Following a schedule, comprised of runs of varying lengths and intensity, will help to keep you motivated and interested.  Introducing sessions to push you a bit harder and help you to burn off even more calories.

Running with others and signing up for a local 5k are also great motivators!

Eat the right fuel

Don’t fall into the trap of thinking that because you are now jogging you can suddenly eat whatever you like!

As you increase your exercise levels your appetite will naturally increase, but be sure to stock up on healthy, runner-friendly foods such as whole grains, long-grain rice, lean proteins, and fresh fruit and vegetables.

Keep high-calorie and high-fat foods to a minimum.

Making a sensible routine a key part of your daily and weekly schedule will  increase your fitness levels.  It will also make jogging or running to lose weight a reality for you.


References:

Runner’s World: How Many Calories Are You Really Burning?

Kinetesis Sports Injury & Performance Clinic: Running Injuries: Resolving Running Injuries with Active Release Technology.


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