Top 5 Ways To Lose Weight While Running

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Many people find going for a run for the first time quite intimidating. Including regular running sessions in your workout routine will lead to faster weight loss, while persistence will help you keep the weight off for good. Here are some practical suggestions to make running as enjoyable and effortless as possible.

  1. Warm Up

Use a simple rule of thumb to get the most out of your warm-up: the more intense your runs, the longer and more complex your warm-up should be. Do effective body-shaping exercises, such as push-ups or lunges, and pay special attention to those joints and muscles you feel are not ready for the main part of your training. Using this model to warm up before you start running will contribute to faster progress and more substantial weight loss.

  1. Go for Intervals

Interval running is a variation of running with a precise structure. Interval running breaks your run into 2-4 sections from 6-10 minutes, while the total running time does not exceed 30 minutes. Organize your running session so that you have 3 8-minute sections or 4 6-minute sections with 1-minute breaks in between. As a result, you will improve your endurance, and endurance runners are very thin. You will be on your way to weight loss in no time.

  1. Sprint

Regardless of whether you decide to do your sprints on a treadmill, at a high school track or on the road, run as fast as you can for 100 yards and then jog or walk to catch your breath for about 1-2 minutes. Repeat this for up to 30 minutes. Don’t forget that proper shoes can take you where you want to go much faster, so make sure you get a pair of sprinting shoes. Sprinting shoes need to be as light as possible and shouldn’t  weigh more than 200 grams.

  1. Consistency

Regular training is one of the most important aspects of training. Even a poorly designed running program will yield more results if followed on a regular basis compared to lounging around on your couch. Consequently, a well designed program will not only maximize results if followed regularly, but also motivate you to keep going and reach your weight loss goals.

  1. Eat Healthy

At least two servings a day of vegetables will do wonders for every runner’s endurance, and therefore lead to better results faster. Opt for salads and sautéed veggies, for instance, and you will find that healthy eating makes running easier, allowing you to extend your workouts and get more out of them. Avoid sugar at all costs as it will slow down your metabolism and the fat-burning process in your body. Most importantly, listen to your body and enjoy your food. Cook differently, try new things, add spices in moderation, and avoid getting stuck with the same meals.


Keep in mind that weight loss is a gradual process so feel free to present a slimmer figure to the world even if you haven’t lost all the extra pounds. The key is to use the time as effectively as possible while slowly increasing the intensity of your running. As you gain strength you will notice the change in your body as well.


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