Want to burn more calories? Level up your running to boost weight loss

If you're running for weight loss, level up your running game with these 7 tips to improve speed and endurance.
Woman running
Strong calf muscles will help you run faster! Image courtesy: Shutterstock
Aayushi Gupta Published: 15 May 2022, 08:59 am IST
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How do you run quickly? If this is what you’re thinking, you should know that improving your endurance will help you become a better runner and improve your performance. Simply told, only running on a daily basis will not improve your running. You must also incorporate other forms of training and adhere to a diet that will help you attain your objective, especially if you’re trying to lose weight. Running for weight loss can be helpful to burn calories, but there’s more to it if you want to slim down.

Sonia Bakshi, Nutritionist and Founder of DtF, spoke to Health Shots about the best ways to improve running in order to attain weight loss goals. You will find the answer below!

running for weight loss
Running has multiple health benefits. Image courtesy: Shutterstock

Work on your stamina and endurance with these 7 techniques to improve your running game:

1. Consistency is the key

Consistency means adhering to the same ideals, actions, and behaviours across time. It entails acting in a consistent, intentional manner to attain outcomes.
Running enthusiasts should aim to exercise four times a week and cover 10 kms. They will repeat this workout pattern for a few weeks, progressively increasing their distance to improve their performance. A runner who is inconsistent will only practice when they have time, whereas a runner who is consistent will always make time.

2. Incorporate HIIT training into your routine

High-intensity interval training (HIIT) is an excellent approach to increase your overall fitness and speed as a runner. Begin by jogging quickly for 30 seconds, followed by 2 minutes of slow jogging. Restart after a short break. On the first day, begin with four sets and gradually increase. Increase the time of HIIT exercise gradually as your stamina improves, and incorporate squats and lunges to strengthen your glutes, quadriceps, and hips.

3. Stress management

Stress is an inevitable aspect of life. It is critical for runners to learn to control stress by practicing positive thinking. Running helps to alleviate anxiety, depression and stress. When you run, it increases blood flow to the brain, causing you to respond positively to stressful events and reduces its level by calming your body and mind so that you can focus on your workout routine in an effective manner.

4. Take up cycling

Cycling is an excellent way to improve your running abilities. It aids in the improvement of running performance by increasing body stamina and endurance. It’s actually quite good for both recovery and training. Cycling is a weight reduction workout because it helps you burn calories, raise your metabolism, and build muscle in your lower half, while jogging/running can help you tone your entire body and build strength.

running for weight loss
Cycling is a perfect cardio exercise for weight loss. Image courtesy: Shutterstock

5. Strength training

It is essential to include strength training exercises to your weight loss workout. It helps you run faster, prevents injuries, and increases your coordination and efficiency. Lifting bigger weights for fewer reps is a good idea. Also, use bodyweight exercises like squats, lunges, deadlifts, planks, and bridges to train your complete body. Keep in mind that your goal is to increase strength, not bulk.

6. Eat for endurance

If you want to improve your running game you need to focus on your stamina and energy. So, fuel your body with foods which are known to increase your energy and endurance. Bakshi suggests focusing on getting 60 percent of your calorie intake from carbs. Have complex carbohydrates like brown rice, oatmeal, or whole grains. With these foods, you’ll feel more energetic throughout the day.

7. Improve posture

Whether you’re new to running or have logged a lot of kilometers, you should always double-check your poster, especially when running. Poor posture can cause strain and stress on your spine, leading to back and neck pain. Exercise and stretching should be done on a regular basis to enhance your posture. Yoga asanas can also help you become more flexible.

running for weight loss
Correct your posture. Image courtesy: Shutterstock

Keep these two things in mind while you follow these guidelines:

1. Maintain hydration: Being dehydrated might reduce your energy levels and make you feel weak. While, if you’re hydrated it helps to supply energy and regularize your body temperature, supporting your body to run effectively.


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

Check BMI

2. Take breaks: It’s important to remember to rest while being active. Exercise is just as important as rest. Taking breaks allow your body to recover, improve performance and reduce the risk of injuries.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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