Although you can find hundreds of stories on internet where people boasting about how running helped them in losing weight however there is always other side of story. Although running has become a cliché for most of the people looking to lose weight or advising other people on how to lose weight, the fact remains that running only cannot do much to your weight loss goal.
According to a study, an average weighted women (150-pound usually) will burn 495 calories if she runs for 45 minutes at a 10-minute-per-mile pace. Usually any average weight person can lose up to 100 calories per mile while running. According to Dr. David Swain, professor of exercise science and the director of the Wellness Institute and Research Center at Old Dominion University, it doesn’t matter how fast you run. Running fast won’t help you in losing weight more quickly however it can help in a way that if you run fast then you may cover more distance within a specific time period which will result in more calories loss. According to Craig Broeder, CEO of Exercising Nutritionally and a research scholar chair in Exercise Sciences at Northern Illinois University, for every liter of oxygen you consumed you burn about five calories.
So Can Running Help Me in Weight Loss Or Not?
The answer to this question is, it depends. If you are running regularly but consuming the junk food at the same time then running won’t help in weight loss. However combine running with clean diet and you may be amazed be seeing the results. In fact this goes out for any exercise or workout routine you perform. If you are not controlling your diet then there are high chances that your workout may not produce the required results.
Running For Weight Loss – Important Considerations
Running to lose weight is possible only if you take the following points into consideration while planning your running routine.
1. Focus on Intensity too
Distance and Speed is directly proportional to number of calories burnt. Simple the faster you run and more distance you cover, your number of calories burns increase as well.
2. Clean Your Diet
If you are drinking Red Bull after running to regain your lost energy or feel refresh then it’s high time you stop either running or consider quitting on soft or energy drinks. Sugar is the major culprit in weight gain and soft drinks/energy drinks has dangerously high amounts of sugar in them. A person consuming 2000 calories per day should not take more than 25g of sugar. Whereas a 12-ounce can of a soft drink has 35 grams of sugar. You do the math. Same goes for junk foods like burgers, fried stuff etc. They are simply destroying whatever success you achieved after running for weight loss.
3. Mix Running With Other Workouts
Although running is good for weight loss however it’s always good to mix some other exercises too in your workout routine. You may opt for strength training or change your running course to “incline running” after 2 weeks. Remember that when you increase your training or workout intensity, you drink more water to stay hydrated. Your body can store this water to repair the damaged fibers during the workout. This may results in increase in weight or no weight loss after running. However even if your scale likes, your mirror will always tell you the truth. You should see a difference in your body measurements after a couple of weeks which are major indicators that you are doing well.
The point here is that yes you can lose weight while running, but if you stop at Starbucks after a 20 minutes running to “have a drink” then it won’t help you at all. It is true that running burns more calories than other low intensity exercises, however it’s totally up to you how you maintain that calories loss by avoiding junk foods, soft drinks etc and eat clean. Always remember that you should strive for healthy weight instead of just blindly following the scale numbers.