Running To Lose Weight – Tips For a Fast Fat Loss

If you ask me which cardio workout you should do to get lean, my choice would be running. There are a number of reasons why running helps you lose weight:

1. Running is a more intense workout than many other aerobic activities. For instance, I can use an elliptical machine at the highest level of resistance for an hour without feeling tired. However, if I run for an hour at a medium-plus pace, you can bet that I will need to rest for a while afterward.

2. Running can be done everywhere – You don’t need a machine in order to run, nor do you need to invest in any special equipment or even coaching. Since you were 3 years old you’ve known how to run. All you need are shoes and clothes to fit the local weather and you’re set. This means that there are less excuses or situations to prevent you from running.

3. Running works your entire body – This is why I believe that running is better than using a stepper, a bike, or even a rowing machine. You can lose weight with each of these workouts. However, they all train some parts of your body but not all of them. Running gets your entire body to move.

Now, there are other workouts that train your whole body: aerobic classes, rock climbing, kickboxing. The problem is that they all require equipment, paying for classes, or buying some DVD that quickly gets boring.

Some Myths About Running

Running Makes You Lose Muscle Mass

This is ridiculous. The idea that running, or any cardio workout, can make you lose muscle is false. What happens is that when you do too much cardio two things may happen:

1. You’re not doing enough weight lifting exercises, since you don’t have time or energy left.
2. You’re burning too many calories, so you don’t have enough to actually build more muscle mass.

If you solve these problems by doing more strength training and eating more lean protein, healthy fat, and complex carbs, you shouldn’t have a problem.

But what is with all of those long distance runners who are very skinny?

The reason why professional runners are so skinny is because that this is the type of body that is best for fast long distance running. Since muscles weigh a lot, you can’t run fast with a lot of muscle mass. Muscles are good for sprinting, which is a force driver run, but not for long duration running. Muscles make your body too heavy. This doesn’t mean that you need to be as skinny as long distance runners. It’s a matter of choice.

Running Is Bad For Your Knees

This one is half a myth. It’s true because when you run you send shocks through the soles of your feet and into your bones. It’s false because a lot of other workouts may lead to injury as well. Running may not be a good sport for people with knee problems, but plenty of people lead a healthy life which includes regular running.

In addition, there are a lot of steps that you can take to run more safely:

1. Invest in high quality running shoes like those made by Saucony. These help to reduce the impact of running.

2. Run on softer surfaces like grass or sand as much as you can.

3. Do warm ups, stretching and leg strengthening exercises.

4. Run in moderation. You don’t need to run for endless miles to lose weight. You don’t need to run through pain or when you’re sick. Use some common sense and you will be fine. You should also check with your doctor to make sure that you’re healthy enough to run.

Running Is the Best Cardio Workout To Lose Belly Fat

No, it’s not. Running may be the best cardio workout to burn body fat – if you do it often and hard – but it doesn’t target your belly fat. No cardio workout does. It’s all a matter of total burnt calories and the effect your workouts have on your metabolism, not the specific workout you do.

Running Tips To Lose More Weight

Run Outdoors

You can lose a lot of weight by running in a gym or at home on a treadmill. However, running outdoors is generally harder because you actually have to push yourself. The ground doesn’t roll backward like the surface of a treadmill does. So, if the weather permits and you have a good track near your home, run there. If not, a treadmill is still a good machine to use.

Run at An Incline

Whether you run in a gym or outdoors, make sure to combine some uphill running in your workouts. Even a small incline can make your workouts much harder. In fact, according to Runner’s World magazine, running at a 5 percent incline will burn 50% more calories than running on a plain.

Run With a Friend

You need to be careful about which friend to run with, though. You need to run hard, which may make talking difficult, so don’t run with anyone who isn’t serious about running and just wants to chat. However, running with company can prove to be a powerful motivator, especially during bad weather, days when you’re tired, or when you simply don’t feel like it.

Run In Intervals

Interval training is the way to do cardio to maximize your fat loss. Intervals have been shown to burn fat up to 9 times as fast as regular cardio. They are also an excellent way to cut your workout time short.

High intensity interval training is done by switching the pace of your cardio workout from fast to slow-medium over and over again during your workout. For instance, you can sprint for 20 seconds and then run at a medium pace for 60, sprint again, switch to a fast walk for 60 seconds, sprint again, and so on.

Interval training can be done with any form of cardio, by the way. If you’re doing cardio to lose weight, intervals will always beat steady paced workouts. Always.

Don’t Just Run

This may seem like a strange running tip because it actually talks about everything but running. However, it is a valid tip for fat loss, for toning your body, and for your health.

While I love running, it’s not the only form of exercise I do and it shouldn’t be the only thing you do either. You should also do strength training and other forms of cardio in order to create diversity in your workouts and to challenge your body in a variety of ways. Unless you’re especially keen on running, you can and should do all sorts of workouts.

Make It Social

Running is a workout that can easily be turned into a social activity. I already talked about running with a friend, but you can also join a running group, sign up for races, or run for charity. It can be a great way to meet new people and lose weight at the same time.

Final Word

Running can also be a mental challenge, especially if you run for long distances. So, don’t worry if you suddenly feel like you’ve had enough of running. You can take a break for a couple of weeks, try new sports, or just rest. You will likely get the “running crave” back on soon enough.

If you are seriously into running, for losing weight or just for fun, check out these two magazines: Running Times and the Running Network. They offer some great articles on running and other related issues.