How to lose weight by running? Is it possible? There are people who prove that you can lose weight only thanks to the diet. They are right, of course, but it’s more difficult and does not give such a shaped figure as running or training. Below you will find examples that running in a countable way helps you lose unnecessary kilograms.
- IT vs LSD
Running is a form of training that gives you the greatest freedom of movement. The runner does not limit anything except air resistance and his own motivation. During the run, we can reach the maximum oxygen limit, maximum step length and maximally engage the entire muscle apparatus. The trick in running is choosing the right pace and training method. Some people love long episodes (LSD – long slow distance), lasting from 20 to even 60 minutes, others short, lasting from several to several dozen seconds. Both groups have a chance of success, both can lose weight. And while the interval training (IT – interval training) gives the best results, the long continuous run can also be effective. Below is an example of training of two presented groups of runners.
- Sprinting interval training
8 × 50 meters (1.5 minutes break – intensity of 90% of the maximum speed), 8 minutes break, then 10 × 80 meters (2.5 minutes break, 75% maximum speed).
Duration of training 45 minutes
The length of all sections of 1200 meters
Estimated number of calories burned 300 kcal + 700 kcal bonuses after training 1000 kcal altogether
- Long slow distance training
Free jog (10 minutes) with a 10-minute break for dynamic stretching and exercises in motion. Then a free continuous run at a rate that allows a conversation lasting 50 minutes.
Duration of training 1 h 10
The estimated length is 10,000 meters
Estimated number of calories 600 + 400
A total of 1000 kcal
- Two different methods, similar, effects
The above example shows how you can burn about 1000 kcal in two different ways. Note that you burn most calories during continuous running with low or medium intensity. We will burn less doing sprints, but due to the phenomenon of DOMS and EPOC (oxygen debt) we will burn more during rest.
In summary, both running methods have their documented effectiveness. Which method we choose depends on us. An additional argument for running sprints may be the anabolic nature of this form of effort. In short, it will allow us to discover more muscles.
A supporting argument for those running long may be the fact that they really feel their weight loss (but at the expense of muscle loss).
It should also be remembered that if we want to actually lose weight, we need to take care of the number of calories consumed during the day. It must be lower than the effort spent and other energy activities. So if the effort together with PPM (basic metabolism) gives us 2,500 kcal, let’s ensure that we put a few hundred calories less on our plates. In the example of the mentioned types of training, however, it should be stated that running can bring noticeable effects. It’s not, as some people think, illusory.