On our website, we often talk about the effectiveness of short runs and intervals in the weight loss process. Why, however, thousands of people still choose a longer and more difficult route to success, which is long-distance running? Below, the analysis and the answer to the question of which running makes sense in the context of burning calories.
- Why do people choose long runs?
First of all, they are attracted by their low intensity of effort. Secondly, after long running you can see tangible losses of „fat”. This effect is the result of a large loss of water in the body. Along with water, however, we do not lose fat and 24 hours after training, the body returns to its original proportions. People often get on it and run more and more. However, if we run 40 minutes every day and burn 400 kcal during this time, the body after a few trainings begins to adapt – which results in the fact that in this time we burn 350, 300 or less kcal. Seeing the lack of effects, we extend the duration of the effort to 50 minutes and longer. The problem is that the body adapts quickly to this type of activity. It also loses less water with 1000 ml to 800, 700 and less…
Notice one more thing. If during the training we burn 400 kcal (invisible fat loss), how is it that after a long time this loss becomes visible? It’s the result of the fact that the ORGANISM HAS THE LARGEST POTENTIAL OF CALORIE LOSS AFTER training – when we cook, walk, sleep etc. It’s during these activities that the body draws the greatest amount of calories altogether. Do you understand what’s going on?
If it happens that we burn the most fat after training, why do we run longer and longer? What do we really believe in? The key to fast and effective weight loss lies in the ability to force mitochondria to work more, and this most efficiently takes place in two situations
– When evenly with the loss of fat, we stimulate the muscles to grow them;
– When we use a low-calorie diet.
Here it’s worth returning to the fact that long running causes muscle breakdown. This is due to the depletion of glycogen stores in the muscles. Since the muscles undergo catabolism, our mitochondria break down with them (muscles have a substantial number of cells). In a situation where our muscles are smaller and the number of mitochondria decreases, fat burning is also disturbed. Our mitochondria must be efficient and strong, and only short jogging and strength or plyometric training can provide them with such efficiency.
- The anabolic nature of short runs
These types of training have anabolic properties (they damage numerous cells, which forces the body to rebuild them with excess). Anabolism does not go right away, but long after training – just when walking or sleeping. It’s then that the number of calories burned increases, which within 24 hours after training, we can burn up to 1,500 (plus about 500 kcal from training). Long running alone will never force our mitochondria to burn fats in the same way as sprint, strength or plyometric training.
If we love to run and want to lose weight, we need to spice up our running! It cannot be just long running. We need to include in our trainings an apron, sprints or runs and choose the method of their implementation (the best method is the interval). The gym and plyometry should also be included in the training. Only then will we achieve rapid success with weight loss.
- The first step to weight loss
We know how many of you love long runs. It’s like entering a different dimension, in a place where for a long time we can enjoy full autonomy and, at the same time, enjoy many benefits. In the face of a situation in which we are looking for solutions regarding weight loss, however, we must put on a varied and systematic running. Below is an example of how to arrange a weekly schedule for weight-loss training.
Here’s the schedule:
– Monday 30-minute slow course combined with exercises in motion and dynamic stretching;
– Tuesday 4 × 8 minutes fartlek running (it’s running in diverse terrain, where there are both up-and-down runs, as well as straight sections);
– Wednesday day off;
– Thursday sprint interval 15 × 60 meters on a 2-minute break. Before that, of course, warm-up + stretching;
– Friday runs up to 12 × 20 meters ascents under a very steep hill (2.5-3 minutes break);
– Saturday or Sunday, a long interval run of 4 × 10 minutes with an acceleration of 30 seconds. The training consists in running slowly for 10 minutes and then start sprinting for 30 seconds. After that, we rest 5 minutes and carry out another series.
- How much of the success is training, and how much is diet?
There is no clear answer to such a question. There is no doubt, however, that in order to lose weight, it’s sometimes enough to limit eating. Training supports this process and in the cycle where we lose fat mass, allows to build muscle mass. If from tomorrow we would like to go professional and train every day for at least one hour, it’s possible to lose weight even without a diet. Most people, however, do not have time for daily training and they only have a diet combined with periodic exercises.
Sometimes we can meet with opinions that in weight loss, 70% of the success is diet, and 30% training. However, the dependence of these percentages is determined by our dedication, greater or lesser in relation to exercise and dietary sacrifices.