This would appear simple enough. Burn off more calories by running than you consume in your day. The statistics that are often cited are that in order to lose around a pound a week you should be burning around 500 calories by running. But while this is basically true it is far from the whole story. There are variables that you need to be made aware of and understand before you’ll see any weight loss by running.
What is the most effective exercise for weight loss?
First and foremost there is compliance. Remember the most effective exercise for weight loss is the exercise you are able to do easily and the one that you like. It is said that to be a “good” Buddhist a little practice every day is all that is needed. No need to complicate things as a complication at its worst will lead to non-compliance. An example, as it relates to your running training plan is to schedule a little a lot over a lot a little.
Running Training Plan
A thorough training plan of 7 days a week of plus 10K days will get you thin, all other consumption being taken into account, but not if it is done for a week and given up in frustration due to lack of time an/or an injury. We, humans, are creatures of habit but you won’t build a habit if you don’t do it on an extraordinarily frequent basis. Compliance is king when it comes to building habits and a little a lot is always going to be easier to do and continue to do than a lot a little of the time.
These relatively small efforts will build habits and once you are running constantly as a matter of course the weight will start falling off. When you reach a plateau only then will you have to look into how the type of running you are doing affects your weight loss.
In the first few years as a runner, simply jogging and doing it consistently will be enough to see you lose weight and get “faster”. Many long-term joggers mistakenly believe that they got faster simply because they started to run faster and to get faster again it requires them to run even faster.
Sort of makes sense, right? But it’s wrong. In the first instance, their new-found pace comes as a natural corollary of getting fit and losing some weight. The rest of the story is simply that they have built their bodies to be able to withstand the added pounding that it has to take in order to remain running and that extra running/training manifests itself in a faster runner.
After this early success, they get it into their heads that to continue to get better and lose more weight they just have to run faster in training and that’s what they do until the extra effort in all their workouts and races overwhelms their ability to recover and they slow down often losing their mojos sometimes quitting running altogether and never reaching their full potential in regards to speed and weight loss.
For the experienced runner wanting to get faster and keep their weight in check it’s recommended that they do a full range of workouts and paces. But always remember to run their hard days hard, and slow days slow.
Elite Kenyan runners, inarguably, the best runners in the world run hard when they have to but the majority of their running is done at a snails pace. You’ll never see an elite Kenyan runner with a weight loss problem so you can take this advice to the bank.
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