How to Run for Weight Loss?

There are many reasons why we go running. One of them is e.g. the desire to lose some extra pounds. I know that many people who started their adventure with running this way liked it so much that it has become a part of their daily life! Remember, however, that running is one of the forms of training that can help you achieve your goal, but the most important thing is that everyone should choose a physical activity that makes them happy and brings satisfaction 🙂

When Will I Lose Weight? 

Let’s start with the fact that the reduction of body fat and body weight occurs as a consequence of using a negative energy balance. This may happen thanks to the increase in physical activity, and thus a rise in our energy expenditure. Or without extra physical activity, but simply reducing the amount of calories will result in weight loss.

You already know what you can do to lose weight. Now it’s worth talking about the forms of running that we can choose. I will explain their main features, when they can be used, and in which situations they are not recommended.

 

Slow Jogging – Slower than Walking

It is an increasingly popular training method, whose creator was Hiroaki Tanaka, a professor of medical sciences. While doing the slow jogging, you will breathe freely and talk freely, you will not get short of breath. It’s important to cover the entire distance by landing on your midfoot, taking about 180 steps per minute. It is recommended to use this method even daily, in the amount of 30 to 60 minutes. It can be a great method of running workout for everyone! Research proves its health-promoting effect on the body. When done on a regular basis, this activity reduces the level of cholesterol, blood glucose and blood pressure. Certainly, slow jogging will be a good introduction to other types of running activity.

 

Aerobic Running – Calm Continuous Run

It is a low-intensity continuous run. Your heart rate while running should be between 60-75% of HRmax. This form of training supports the work of the circulatory and respiratory systems. This is a form of running activity that is good for beginners, those returning to physical activity after a long break, or overweight. The amount of calories burned will depend on the time of exercise, your body weight, height, level of training and the speed of the run itself. During half an hour of leisurely running, a person weighing 60 kg can expend about 250-300 kcal. Remember, however, that this is an average value and it really depends on the weight and composition of the body, height, and the intensity of the run..

 

High Intensity Interval Training – HIIT training

HIIT training is a more advanced form of sports than aerobic or cardio training. If there has not been much sport in your life so far, you have a problem with the circulatory and respiratory systems, you are struggling with significant extra weight or obesity, start with cardio training, walks, easy running, cycling. After some time, when you feel that your stamina and condition have improved, you can start to include interval running in your plan. Then you can start running with varying intensity. The most important thing is to start your training with a leisurely run, e.g. five minutes. Then we move on to intervals, i.e. a quick run is interspersed with a leisurely run or a walk. Training protocols assume a different ratio of work to rest time: 3:1, 2:1, 1:1.

What does it look like in practice? The 3:1 protocol means that the time of intense effort is 3 times longer than the break, e.g. a fast run lasts 45 seconds and a break of only 15 seconds. When starting interval runs, it is recommended to use a 1:1 or even 1:2 scheme, i.e. the time of intense effort is shorter than the time of rest. The training should be finished with a leisurely run or walk again

The important information is that the break time should not allow us to rest completely. How we feel during the break is direct information whether it is worth modifying something in the training, extending or maybe shortening the time of the break or effort. Along with the degree of training, the type of interval training may be modified in the direction of extending the working time. I’ve already described this type of training in detail HERE. 

 

How to Run for Weight Loss?

It’s time to finally answer the crucial question here. Any form of running will help you lose weight if you make sure to have a negative energy balance. It is worth asking yourself how much time you have, how often you can run, what your level of physical fitness is. The question of health is also crucial. HIIT training is more demanding and predisposes to injury, so problems with joints, etc., may be a sign to ask your doctor first.

As I mentioned above, if you are just starting out, you haven’t practiced sports before, then aerobic training will be a healthier solution that will help you prepare your body for more intense efforts.

If you feel up to running intervals, first of all, they can take you relatively less time than aerobic training. This is due to the fact that the energy expenditure during such training is higher, so there is no need and it is not recommended for it to be long. Studies confirm that HIIT training is very effective in reducing body fat, while maintaining muscle mass so it will be best during weight reduction.

Summing up, the most effective form of running in the context of reducing body fat will be the one you like and are able to implement. What’s more, it is very important to take into account your health and body capabilities. Both easy running and interval training will lead to fat reduction when you have a negative energy balance. HIIT training seems to have more benefits due to the shorter duration and the protection of muscle mass as well as the improvement of tissue sensitivity to insulin, which I did not mention earlier. However, large group studies have mostly failed to show that Interval training is much more effective. Therefore, if you like to go out for a longer run and you want to reduce body weight, then do it, but if you don’t have much time, an interval run will be perfect. As I wrote at the beginning, fat tissue will not disappear without a proper healthy reduction diet. It is worth dealing with the subject comprehensively and combining healthy eating, activity and finding time for regeneration. If you need support in balancing your nutrition, I heartily invite you to use the plans available in the Diet & Training by Ann app.

 

Bibliography:

1. Keating S.E., Johnson N.A., Mielke G.I., Coombes J.S.: A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obes Rev. 2017 Aug;18(8):943-964. 
2. Quindry J. C., Franklin B. A., Chapman M., Humphrey R., Mathis S. (2019). Benefits and Risks of High-Intensity Interval Training in Patients With Coronary Artery Disease. Am J Cardiol. 123(8), 1370-1377.
3. Wewege M., van den Berg R., Ward R.E., Keech A.: The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. 2017 Jun;18(6):635-646.