Do you want to lose weight? Then give running a try! But the question is, what’s the best way to go about achieving optimal weight loss? Running expert Sascha has several great tips for maximizing your training.
HOW TO GET STARTED
Every beginning is hard. That’s why Sascha recommends, “Regular, short sessions at low intensity are ideal for getting started running.” These build the base for your running performance. Plus, they keep you from overtaxing your body: it must learn to get a higher percentage of the energy it needs to run from your fat reserves. At the beginning, it will take most of this energy from the more accessible carbohydrates in your muscles and liver. The widespread belief that you won’t burn fat for the first 30 minutes of exercise is not true: “The body burns fat and carbohydrates at the same time. But of course longer runs burn more calories than shorter sessions.”
“Later, after your performance begins to improve, your runs can start to get longer. You should also supplement your running training with strength training to build muscle,” advises the running expert. This not only boosts the fat burning process, but strength training helps correct muscle imbalances caused by running.
HOW OFTEN DO I HAVE TO RUN TO LOSE WEIGHT?
After the abovementioned beginning phase, you should change the content, length and intensity of your training: during the first stage, which lasts between 3-4 weeks, the focus is on slowly getting you used to working out on a regular basis. After your body has built up a certain base fitness level, you can and should increase the training stimulus. This really gets your fat melting.
BEST 6 TRAINING TIPS FROM THE RUNNING EXPERT:
1. RUN REGULARLY
You should start out running three times a week and then increase the volume to four or five times a week. In general, the more you work out, the bigger the results will be. “But make sure to listen to your body. If you need a break, take it,” emphasizes the running expert. If you don’t, this can lead to acute or overuse injuries.