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How to lose weight in running workout? If you have gained extra weight, the best thing to shed it is through exercise. Start with running and as you develop enough endurance, increase your intensity and distance. You can also include a few strength training exercises to burn extra calories. Here’s how you should run to lose weight quickly.
Develop A Running Workout Routine
Start with brisk walking if you are new to running. Take shorter walks for about 30 minutes. Once you are used to it, you can increase both the duration and intensity. Over time, you can run fast for 40-45 minutes to burn more calories.
How To Lose Weight In Running Workout?
Opt For A Variety Run
Don’t stick to a specific workout and instead run in a variety of ways. A slow run on some days, an increased mileage run on other days, and faster runs in between is a great way to shed weight. You can also opt for a variety of running modes. That is, you can initially go for track running and then run on a treadmill or even an elliptical.
Incorporate Interval Training In Your Routine
High-intensity interval training or HIIT is often promoted by gym instructors due to its effectiveness. Interval training involves periods of intense paces with recovery periods in between them. In the case of running, you can start with a brisk walk for 3 minutes and then slightly increase your pace and keep running at the pace for 5 minutes. Add several sprints in between and do them in quick succession. Finally, return to your base speed.
Run + Follow Other Cardio Exercises
Although running will boost your endurance over time, it will also impact your joints. To make the most of your running routine, include a few other cardio exercises like cycling, biking, or swimming. You can do cycling on day 1, swimming on day 2, running on day 3, and so on.
Combine Run Intervals With Strength-Training
Strength-training is important for frequent runners to build leg muscles. Certain strength-training exercises will target your legs, calves, core muscles, and glutes all together. You can opt for lunges or squats to boost your leg muscle strength. You can also do a few sets of kettlebell swings or prone leg lifts to shape up your leg muscles as well as to increase their strength. Don’t forget to incorporate push-ups and planks in your strength-training workout.
How To Lose Weight In Running Workout?
Track Your Calories
Track the number of calories you burn as you run each day. You can buy a fitness tracker to keep track of the calories. Also, you need to watch the calories you consume every day if you want to lose weight.
Focus On Healthy Eating
A protein-rich diet is essential to build muscles. Your diet should also be rich in fiber, healthy fats, and carbs. Include plenty of whole grains, fruits, and vegetables in your everyday meals. Rely on beans, lentils, meat, and dairy for proteins. Make sure to have a carbohydrate meal before running and a protein-filled meal after the workout. Also, drink plenty of water and limit your alcohol consumption to once a week.
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