A lot of people assume that running in itself can help you lose weight. That is a common misconception. You may burn off calories but it doesn’t guarantee that you’ll lose weight. You need to know how to optimize running for weight loss. There are a handful of things you can do while you run to make sure that you’re burning off more calories than usual. Here are some tips and tricks on how to optimize running for weight loss.
Formulate a running schedule and stick to it. If you’re a beginner, you can start by running about three times a week and then gradually increase it to four or five times a week. The general rule is that the more you run, the more weight you could lose. You should always listen to your body. Your body will tell you what you can handle and when you need to stop. Do not attempt to overwork yourself.
Focus on strength training
Don’t run just for the heck of it. You should give priority to improving your strength. One of the most effective ways to lose weight is to have a high metabolic rate. Your metabolism can burn off your calories before they even become fat. The general rule is that the more muscles you have, the higher your metabolic rate will be. Try to build some muscles as you go running. These muscles will boost up your metabolism in no time.
Add some variety to your training
If you follow a routine, your body might get used to it and no longer burn as much fat. You might be storing fat before you know it. What you can do is to add some variation to your runs. Do not allow your body to grow accustomed to a pattern. You can incorporate some variations like intervals, sprints, and even some stairs! Remember to avoid doing the same exact workout back to back. Surprise your body for maximum fat burn.
Increase the intensity
Pushing your body to the limits and running at full speed can burn more calories than usual. Pushing up the intensity requires more areas of your body to operate. You will stimulate all of your organ systems into action. This will cause more parts of your body to burn off calories. Try to opt for high-intensity interval training sessions every once in a while. This also creates an “afterburn” effect that will help you burn off calories even while you’re at rest.
Take a break
Always listen to your body and know your limits. It is advisable to take a day off for each week. The recovery process will prevent you from getting seriously injured. The rest day can also help your muscles recover, which burns off calories along the way.