Everyone wants to lose weight. Maybe you’ve even decided to take up running as a way of achieving your weight loss goals. But does the science support running often to help you lose weight? Let’s take a look.
Does It Matter How Often You Run?
You have a number of weight loss options available to you, and choosing a running program may be the best way to lose weight. After all, there are various studies that show that running can increase your metabolism and help you burn calories more easily. While these studies mostly focus on intervals and long runs, it’s still important to note that all forms of running are useful for weight loss.
It may not always be obvious, but there are numerous variables that could affect the amount of weight you lose while running. One thing that you should keep in mind is how often you should be running to lose weight. Let’s take a closer look at how often you should be running to lose weight and why.
The Ideal Frequency Of Running
The general consensus in the scientific community is that you should be running three to five times per week for 20 to 30 minutes each session. This is generally known as the golden ratio or ‘metabolic training’ schedule. Frequent sessions have been shown to increase endurance and stamina, and help enhance your overall well-being. It’s also important to note that this schedule can be applied to all forms of exercise, including weightlifting and biking. If you want to speed up your weight loss, you should try to adhere to this schedule as closely as possible.
While adhering to this schedule may help you lose weight quickly, it doesn’t mean that you should only aim to run three to five times per week. You should never feel restricted by this schedule, as it provides a general guideline rather than a hard and fast rule. It helps to keep things flexible so that you can continue to lose weight as you reach your target weight.
Why Run Once A Week?
If you’re unfamiliar, a weekly rollerskate class can feel more like a workout than a leisurely stroll down the street. Just ask any roller skater—it’s not exactly your average Tuesday night.
One element that could be making your belly ache more than usual is the fact that you’re not used to the workout. You’ve probably been sedentary for far longer than you’ve been active, which means that your body is not prepared to process a hard workout. If you adhere to the golden ratio and lose weight properly, this issue should not arise, but until then, it’s something to keep in mind.
How Long Does It Take To Lose Weight While Running?
This is a common question among those who are interested in weight loss through running, and it’s a complex issue that depends on how much weight you need to lose and how fast you need to lose it. It is well known that it takes about a year of regular exercise to see significant weight loss, so if you’re looking to shed a few pounds, you should probably start running earlier rather than later.
It takes about six months to a year for your body to adapt to a workout routine. During this time, you may notice that your body changes and begins to accommodate the physical exertion. While you’re losing weight, you may also experience some of the following benefits:
- Increased strength
- Improved body composition
- Enhanced mental health
- Higher metabolism
- Reduced blood pressure
- Detoxification
- and more!
As you can see, there are numerous benefits to running, which is why it should be considered a ‘healthy’ weight loss activity. If you’re not sure where to start, why not try a beginners’ running program? This way, you’ll slowly introduce yourself to the activity and ensure that your body has the time to adjust to the workout routine.
If you want to lose weight quickly, you should look into doing so without necessarily adhering to a specific schedule. This way, you can see the benefits of a workout each day and ensure your body has the energy to process it properly. This also means you can increase the intensity of your workouts as often as you like, without risking injury. While it’s not recommended to increase your intensity too quickly, you should still be able to achieve the same benefits as those who train following a more conventional schedule.
When Should You Stop Running?
Like with any workout activity, letting your body recover and restore is as important as working out. After you’ve been running for about an hour or two, your body will start producing more cortisol, the ‘stress’ hormone. Too much cortisol and adrenaline can cause you to lose your appetite, lose weight, and even gain weight. So it’s important to give your body time to restore and produce less cortisol after each workout.
If you’re looking to shed a few pounds and increase your fitness levels, running is a good choice, as the evidence suggests that it can help. Just make sure that you’re doing it right and that you’re eating healthy foods during this time. If you want to lose weight quickly, it may be best to look into one of the many weight loss programs that can assist you in reaching your target weight. If you want to lose weight for the right reasons, running is a good choice, as it has numerous health benefits!