Unable to achieve your weight loss goals? Follow this ultimate running guide to shed kilos

Weight loss is not an easy feat. If you think that running those extra kilometres will help you shed weight, you need to keep in mind some essential things. Read on.
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The terrain where you choose to run must match with your soles. Image courtesy: Shutterstock
Team Health Shots Published: 21 Dec 2019, 03:07 pm IST
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Each morning as you slowly crawl out from under the covers, there are dedicated joggers who are already out and about, sprinting across the park in their efforts at keeping fit. Running is an extremely popular way to exercise.

You do not need to spend excessive amounts on gear, gyms or trainers. No siree. You can burn fat by dedicated sprinting every day. In a person’s quest towards losing weight, they need to burn calories and running is a great option. It burns significant calories as different muscles work together while a person runs.

Also read: Find it difficult to stick to an exercise routine? Give these hacks a chance!

According to a study published on PubMed, a small study involving 12 men and 12 women compared how many extra calories were burned while running one mile (that’s 1.5 kilometers for us folks) on track and on a treadmill. The results pointed out that on an average, running burned 33 more calories than walking on a treadmill. Whereas, running a mile on track burned 35 more calories than walking.

Small gains, we know! But the health benefits of running are not restricted to weight loss only.

According to a long-term study featuring 55,137 people that was published in the Journal of the American College of Cardiology, runners had a 30% lower risk of death from any cause, and a 45% lower risk of death from heart disease than their non-running peers.

Here’s how running can help you lose weight
Various studies have shown that high-intensity type of exercise like running can continue to burn calories for up to 48 hours, even after a person has finished working out.

According to a School of Pharmacy and Medical Sciences, University of South Australia study, recovery from exercise is associated with an increase in metabolism, which is known as excess post-exercise oxygen consumption or EPOC. The study found that EPOC was a major contributor to total daily energy expenditure and hence the maintenance of body mass.

Studies have also shown that vigorous exercise increases metabolic rate for 14 hours. A study, conducted by Human Performance Laboratory, Appalachian State University, North Carolina Research Campus, found that vigorous exercise for 45 minutes resulted in significant post-exercise energy loss for 14 hours, which may cause weight loss and help in weight management.

The right way to run
The British NHS says that when running, you should keep their head straight and not hunch your shoulders. Your hands should be relaxed and your arms should be placed at 90 degrees. They further elaborate that you should bend a little forward to reduce the heel strike.


Keep an idea of your risk of weight-related issues.

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Pay attention to your stance while running. Image courtesy: Shutterstock

Apart from this, you should also land with a slight bend in the knee to absorb the impact of running on hard surfaces. Finally, you should aim for short and light steps to cause less stress on your body and rhythmically breathe through the nose or mouth.

Here are some dos and don’ts of running
While science has effectively shown that running has a holistic effect on the body, there are certain dos and don’ts that runners need to keep in mind:

1. For starters, age, obesity, and medical history, all are important factors. If you decide to start running, you should get a full medical check-up done before embarking a running programme.

2. Do some light stretching and exercise before and after a running session to reduce muscle tightness.

Also read: Run intended! Here are 6 exercises to help you prep for a marathon

3. Finally, running does not mean you get a free pass to eat whatever you want. Eat a balanced diet. Ensure that you keep yourself hydrated and consume adequate protein, instead of ODing on carbs.

So, if you are on a weight loss spree, make sure you run in an efficient and effective manner with these tips.

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