People run for a lot of reasons, but chief among them is the need to stay fit. Some runners want to remain at their peak fitness while others take up to it to shed those hard-to-burn calories. Running for weight loss only works when you make sure you follow this one simple mantra – burn more calories than you consume. And it’s also important to remember that don’t make losing weight your end goal. Think about running for longer periods and you will automatically see the change in your body. Here are some simple tips if you want to shed those extra kilos with running.

Consistency
Remember that no matter what the exercise, it only works if you are regular with it. So, running once a week won’t make a tip the weighing scale in your favor. If you can’t run every day of the week, aim for at least 3 days. That way you give yourself a rest day, and then back on the asphalt the day after. Follow a set program, like the one in the FirstRun app, and make sure you stick to it. There’s nothing like running regularly to really make you fall in love with this activity. Trust us, the more you run, the better you will feel after it.

Eat right
Going back to the mantra at the beginning of this post. It’s easy to want to reward yourself with a big meal after a run. What’s more, your body craves food, and your muscles need it for repairing all the wear and tear. But as much as that bag of chips might be calling your name, a sandwich with lean meat or veggies and low fat butter would be more advisable.

Agreed nothing sounds (or tastes) as good as French fries, but no fit person would ever indulge in oily, fried food. The cravings will learn to die down as you start to feel lighter and stronger with repetitive runs. It’s your responsibility to eat well, and make sure the body is getting the right fuel to burn when running.

Challenge yourself
If you feel you can run the distance you were running a month ago with a lot of ease, then move to more distance or less time for the same distance. This, over time, helps shed a lot of weight and builds muscle mass. Following a set program will also help in making sure you don’t slack off or lessen the intensity of your runs over the course of a few weeks.

Treadmill can help you track the distance you have run
Treadmills can help you track the distance you have run

Keep a training schedule
As much as you’d like to freestyle, it’s best to keep a training schedule. With a schedule you can actually monitor your progress. It also builds up your training, one day leading to the next, so it becomes harder (mentally) to skip days.

When you are finding it hard to run, stop and take a breather with a brisk walk. Walking burns less calories than running, but at least your muscles won’t stiffen when you are walking. Make sure you keep your body as flexible as you can.

Run the right way
Use your arms to propel yourself and build up speed. Running fast with a good rhythm burns a lot more calories than just jogging or running at steady pace. Learn to build speed using natural techniques such as shorter strides, faster cadence and a upright running position.

We hope these 4 simple steps help you strategize your runs better. Lace up, and happy running!

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