Running For Weight Loss: What to know?

Divyanshu Thakur

By Divyanshu Thakur

Learning to love running, one of the simplest, most effective workouts of all time, takes patience and perseverance. Today we give you one of our best (and most doable!) workouts to begin running for weight loss.

We’ve all experienced that first attempt at a run.

Whether it was our first ever, or our first after 4 years off…it sucked.

So, why is that?

Unlike many other workouts, running challenges your aerobic abilities within seconds.

Learning to get past this initial panic takes focus on your form, your breathing and overall commitment to sticking with it.

And as many of us now know, once you get past this first point of struggle, the doors open and running becomes one big opportunity for joy, growth and peace.

 

Running for weight loss is a little more complicated than hitting the pavement and hoping the pounds melt away. There’s a strategy involved, and we can help. Here’s everything you should know about running for weight loss:

 

  1. Pay attention to your diet.

 

There are a billion benefits of running—including weight loss—but running isn’t a reason to ignore your diet, especially if you’re trying to lose weight. In fact, you could find yourself gaining weight if you over fuel your runs.

“Most people overestimate the calories they burn on a run,” says Angela Rubin, USAT Level I triathlon coach and studio manager of Precision Running Lab at Equinox in Boston. As a very general estimation, you burn about 100 calories per mile. So if you run two or three miles, you’ll burn about 200 to 300 calories—a solid workout.

Problem is, lots of people add a 400 calorie brownie or extra slice of pizza to their diet because they “earned it.” While we’re all for treating yourself, the reality is that you need to create an overall calorie deficit if you want to lose weight.

 

  1. Don’t forget to strength train.

Cross-training is important for a few reasons: First off, it makes you a stronger runner and reduces your risk of injury. “Running is only hard on your joints if you don’t have the muscle to support them,” Rubin says. Secondly, lifting will help you lose weight. “The more lean muscle mass you have, the more calories you’ll burn at rest,” she says. That’s right, more muscle means more burned calories when you’re just sitting around.

 

  1. VARIETY IS KEY

If you want to lose weight, you need to avoid doing the same workouts every day. Sandra Gallagher-Mohler, CEO and run coach at iRunTons, explains that exclusively doing steady-state cardio won’t build the necessary muscle mass to fire up your metabolism. “A mix of very easy runs some days, faster tempo runs other days and intervals on days in between is the way to build muscle and burn calories,” she says.

How to avoid injuries while running?

By Shaunak Naik

Believe it or not… most running injuries are preventable! This article will help you understand, treat, and prevent running injuries by incorporating three simple habits.

That way, there’s nothing holding you back from your long-term running goals!

Check out these three habits that will help prevent running injuries for good. Incorporate these into your routine ASAP … your body will thank you!

Habit 1: Stop & Warm Up

 

Warming up prepares our body to run more correctly and more efficiently. Running requires a large range of motion, and injuries often occur when we surprise our bodies with that range.

A warm-up fixes that by gradually introducing a large range of motion to your body.

A quick and easy warm-up: leg swings and lunges. To start, stand on one leg. If you need to hang onto something, feel free.

However, try to work up to standing freely on one leg, as that helps to improve ankle stability.

Gradually make your swings a little bit bigger. After you’ve completed about 10 swings, kick your leg back into a lunge with your hands on the ground. Once there, start to make some hip circles around your front leg.

Repeat that on the other leg and you’re already better off on your run!

 

Habit 2: Run With Purpose

 

Arguably the most common theme across acute running injuries (as opposed to chronic injuries) is that we’re not paying attention when they happen. To combat this, get in the habit of running with a purpose.

If you’re following a running programme, it will likely tell you what to focus on during a run. One day might be speed, the next endurance, or maybe hills, pace, etc.

If you’re not on a running plan, or if you just want a different idea, focusing on your breath is a great way to bring purpose to your run.

To do this, try this nose-breathing drill: every 5-10 minutes in your run, try breathing only through your nose for 1 minute.

This belly breathing will release tension and stiffness that may have formed during your run.

No matter what your focus is, running with purpose draws awareness to what we’re actually doing out on a run.

And the more aware we are on a run, the better able we are to prevent injuries before they happen.

 

Habit 3: 10 Minutes of Mobility A Day

 

Our bodies are machines, and machines require maintenance. If we neglect what’s going on “under the hood” for too long, things start to wear down and eventually they snap.

We’ll be running one day and that hamstring pull feels like it comes out of nowhere.

The reality is this: running injuries do not just come out of nowhere.

Rather, they brew under the surface for a while, and we only feel them when they get so bad they come to the surface.

To combat this, take ten minutes a day to check in with your body and get real with what’s going on.

This way, you can run more intelligently the next time around and prevent that sharp pain that was heading to the surface.

An easy way to do this is to sit at the bottom of a squat position for a few minutes. This is a relatively extreme position in terms of the range of motion, so it’s asking a lot of your hips, ankles, and knees.

Sitting in this position for a few minutes will really open up those areas. If it’s hard to keep your toes pointed forward in your squat, your ankles might need some more mobility work on their own.

Using a foam roller on your calves during your mobility every day will help to loosen your ankles.

Take note of which parts of your body are affected most by this position. This will indicate which areas need more attention (stretching, massage, etc.).

 

And there you have it! Incorporating these three habits into your training routine will help bring awareness to your body and your stride. This will help avoid careless injuries, overuse injuries, and everything in between.

Running tips for beginners: A guide to man’s most natural sport.

By Shaunak Naik

Running is man’s most natural sport. It can significantly improve physical and mental health. Starting this new journey is an exciting time, and we want you to get you started on the right foot.
Here are 4 important tips for beginners in running-

1) Go for distance rather than time – slow it down, be patient, and don’t worry about your pace.

Beginning runners should start with two to four runs per week at about 20 to 30 minutes per run. You may have heard of the 10 Percent Rule, but a better way to increase your mileage is to run more every second week. This will help your body adapt to your new hobby so you don’t get hurt. Run as comfortably as possible; keep the pace easy, and stop before you’re really tired. You’ll likely be sore so you don’t want to make things too hard on yourself.

2) Invest in the right pair of running shoes.

Injury caused by uncomfortable shoes can hamper your progress in running. Investing in a quality shoe can help you to prevent foot and ankle damage. Comfort is the most important feature of a running shoe, A shoe should fit well and feel good on the foot while you are running.

3) Join a running group.

Though you should do some solo runs, there are many benefits to running with a group.
Running with a group especially when you’re a beginner is highly recommended as the experienced runners from the group can help you with your running form, training & nutrition advice & motivate you to become a better runner. Plus, running with a group of like minded people is a lot of fun & running is a sport which thrives on communities.

4) Mix in Cross Training & Strength Training to supplement your running.

Running is a full-body workout. “Your core is the control center. Through it, your arm swing influences every movement from your hips down, including step length and cadence.” In order to run tall, you need a strong, healthy, stable core. The rest of your muscles should also be in good shape so you can run light on your feet. Plus, a well-conditioned body helps prevent overuse and compensation injuries. This applies for all the body parts involved in running. “Regular strength training leads to better running performance.”

Your heart loves variety, and doing different types of sports also reduces the stress running places on your joints and spine. Plus, it keeps things from getting boring. And this helps keep your love of running alive.

As a new runner, we hope you now feel informed and empowered to start running! And if you’ve been running for a while and have some running tips for beginners, please feel free to leave them in the comments below.