How does running affect weight loss? is running good for weight loss? Can regular workouts speed up the loss of unnecessary kilograms? How to run and overweight to not affect the joints and knees negatively? What injuries most frequently affect beginners? How to prevent them? Many of these questions frequently return like a boomerang in a running environment and that's why the experts have been dealing with these issues.
The article is solely dedicated to the all runners, but the most advantage from reading it can be people who are mostly overweight and who want to begin sporting regularly. It is at the beginning of the venture of running that a lot of questions may arise. In the context of runners with a few additional kilos, the issues of the proper selection of the training, mileage intensity, or ensuring the safety of your joints and knees get significant importance.
Running has a really great effect on your body accelerating your slimming goal, but to enjoy a good condition, you require the right knowledge, which is all that might allow so-called. "Couch" starts you’re your workouts. Knowledge, which is really worth purchasing, is not merely focused on the run itself (feet work, technique, etc.), but also can affect the correct diet, strengthening of all body parts, regeneration, selection of appropriate footwear, and ends with the trauma prevention - avoiding bad situations that can increase the risk of body injury.
Being an overweight does not stop you from undertaking the general physical activity, but you can start wisely to get to your goal. For all people who are being overweight, we have collected the major common issues regarding your regular running and its consequence on the weight loss course.
The following text answers the questions:
How to start running overweight?
How and when to stretch? How to prepare for training?
How to avoid overloading of joints and knees?
What and when to eat? What products to use - low or high glycemic index?
Is running good for weight loss?
Does running actually accelerate weight loss?
How long will we notice a decrease in body weight?
How to initiate running to reduce overweight or a few kilos more? What to do before you begin your first workout? Consult with your doctor?
Every sport requires good preparation. A rational approach to activity is important especially when we are facing health or overweight problems at every day. We have to remember that our body during the run is loaded additionally, which affects our spine and joints. If we want to begin an adventure with the sport, we should consult our physiotherapist and dietitian. This is important especially for people who are overweight or obese.
Find out how is running good for weight loss!
During a visit, the dietitian interviews his patient and performs all the necessary tests. What? A very imperative study is a thorough the analysis of your body composition. Measurement on the professional analyzer can allow determining precisely not only the overall body weight, but also the content of the adipose tissue and your muscle mass as well.
On this basis, you might determine correctly the range of due weight and identify the type of figure. We must keep in mind that people with high muscle mass might weigh even more if the fat content in his body is healthy, which can absolutely not indicate the overweight or obesity – the experts adds.
How is running good for weight loss-A dietitian opinions
It is extremely significant to identify the degree of hydration of your body. Due to insufficient amount of fluids, your body gets information concerning water shortage, which can result in excessive retention that causing not only the swelling, but also the slowing down your fat burning. We can also recognize the degree of visceral fat, and on the basis of these sorts of knowledge make changes in the means of nutrition.
It is important extremely that the diet not only takes into account for overweight, but also a changing of your lifestyle. The nutritionist can help plan the meals so that the patient does not suffer a drop in energy, but only reduce in body weight. Correct selection of the nutrients might protect muscles against huge breakdown, while accelerating your fat burning - emphasizes a dietitian.In addition to these tests, it is really advisable for the physiotherapist to analyze the Portable WiFi Device. It can allow you to present the image of your spine in the computer program and effective choice of appropriate forms of correction. Precise measurement results can also allow the analysis of your body posture and digital three-dimensional reconstruction of your spine, and analysis of your gait stereotype. Advanced technology can allow precise body measurements without the X-rays. It provides quick, non-contact and also automatic measurement and analysis of your spine, indicating the likely difference in the length of your lower limbs, which might cause irregularities in your osteoarticular system. The study is being characterized by high accuracy, and the direct view of the area are also being examined, the doctor is able to examine it on a regular basis.
Can an obese individual start with long workouts? Or perhaps the best will be training, which are based on long breaks or slow jogging?
An obese individual, as well as an individual who is not very active each day, so-called "Couch" should first of all get ready the body for physical work out. We must not enter the endurance training without prior preparation immediately. Obese people, in addition to very frequently co-occurring diseases such as diabetes, hypertension, cardiovascular changes are also showing to increased burden on the peripheral joints, in particularly on hip ,knee, and spine joints - says a physiotherapist and adds: Being a overweight, we ought to not start running immediately but to initiate an adventure with sport, for example in a walking with Nordic Walking sticks (an excellent option to burning calories with a considerably lower load on the joints of your lower body parts) or swimming pool.
You should find out why is running good for weight loss and if we prepare our own body for effort, we can drop a few kilograms first, then we might set aside the sticks and start longer walks and marches progressively , then walks, smoothly going to the jogging and the long-awaited slow jogging. Let's not forget about a very significant factor, which is the selected diet appropriately accompanying physical activity. It also would be a good idea to consult with your physiotherapist or trainer in order to plan the training and control the techniques of the activities performed. This can allow us to avoid some injuries and increase our activity gradually.
Will correct running technique avoid injury?
Correct running skill is the key to success. Without taking care of the method and attitude during your activity, your adventure with sport might not last too long. First of all, to begin running often, we ought to take care of the overall effectiveness of our joints. It is really necessary to right the work of the ankles and correct setting of our feet, the lack of restrictions in the hip joints and the accurate mobility of our thoracic spine - emphasizes Patrick McCrann.
Avoid landing on the heel throughout gears because it can transfer very large overloads along the axis of your lower limb that can also affect later occurrence of the lumbar spine discomfort. In the case of the mobility deficits in any of the above joints, it might have consequences in the creation of the overloads and, most ultimately, the injuries eliminating us from extra activity. It is really worth taking care of suitable running shoes. We ought to look for shoes where the foot feels real comfortable, we have full freedom of our movement, and the sole on the whole length of the shoe has a alike height (very frequently you can find shoes that are signed for running with a high heel cone, which does not have a high-quality effect on your spine.
What are the most common injuries to beginners? How to prevent them and find out how is running good for weight loss?
- runner's knee - pain in your patellar area, in the anterior or also in the anterolateral part of your knee joint, the reason for this injury is typically irregularities in your running technique;
- shinsplints - pain in the medial area of your tibia radiating to the inner ankle in the region of your tibialis posterior muscle. The cause is typically overloading due to wrong foot positioning during the running or badly selected footwear;
- injuries of the sciatic muscles (especially thigh) - pain in the back of your thigh caused by heavy loads and also lack or wrong warm-up;
- Achilles tendonitis - pain in the back of your calf just above the ankle joint, intensifying when trying to stand on your tip toe. Most frequently, this type of injury occurs in people who raise the intensity of their trainings too rapidly or run throughout hilly and mountainous areas as well.
- Fatigue fractures - generally related to injury in your tibia bone, metatarsal bone or the calcaneus. The main reason is selected training loads improperly, too fast increasing the intensity of your workouts, too many trainings without preparing your body for this type of activity generally;
- overloading the ilium-tibial band - during the mechanics of the run, exchange bending and knee extension work might cause increased tension around the structure located on the outside of your knee joint. Very frequently the cause of the discomfort is wrongly selected shoes or a worn sole of bad shoes. Long runners may also cause pain in this area. Very frequently the exchange of footwear and control of your running technique allows you to get rid of this persistent problem;
Patrick McCrann points out that the nearly all common injuries occurring in beginner runners are:
In order to avoid the above injuries, it is truly necessary to control the method of our race. Inaccurately repeated movement can repeatedly lead to overloading of the tissues, resulting in injury- says Patrick McCrann. - We ought to also very sensibly raise the intensity of training (distance, time, speed). Too fast progression can lead to overloads not accustomed to given tissue loads and consequently our body can refuse to obey. The next error is the lack of proper warm-up, in times of small amount of time and big momentum of life, we can find time for activity, but we also forget that we must devote about 10 minutes to warm up our joints before starting any sport and to find a alike amount of time to calm our body after work out.
Another mistake is a wrong warm-up .Current studies among the runners indicated that the static stretching before the run is not recommended because it can increase the risk of injury to a given muscle group and also reduces the strength of any individual. So let's remember to accomplish exercises in the field of the dynamic stretching before the training (circuits, crowds etc.), but after the training in the silence phase, let's devote about a few minutes to stretching the most active parts throughout the training. The last thing you should keep in mind is your training to strengthen your upper body and also breathing exercises to maintain us in our optimal shape and aslo maintain the balance of our whole body - he adds.
Runner's diet - what to eat, what products to evade, when and how many meals to eat?
Keep in mind that each of us is dissimilar and has different needs. When specifying products that ought to be consumed while we are running, the health and physical activity level must be taken into account. It is also necessary to consider the right amount of the carbohydrates, which are the main source of energy, and are also stored in the form of the muscle glycogen. Increasing muscle mass can increase muscle glycogen stores, thus increasing the requirements for the carbohydrates - explains Patrick McCrann and he also adds: - Do not exaggerate, however, with their amount.
Too many carbohydrates can be in arrears in your gastrointestinal tract causing some gastrointestinal discomfort. Do not be so afraid of fats, while running they can be an additional source of energy, especially throughout a long and intense run, when the glycogen stores are exhausted. Do not forget about the high quality protein, which is the other main source of amino acids that are necessary in the process of your muscle regeneration and adaptation to work out. If you run regularly, just plan for additional meals before and after your training. Meal time earlier than exercise solely depends on the day's schedule and also training hours.
The last main meal is supposed to be consumed at 2-4 h before your training, so that your stomach might digest it. Low-fat meal have a moderately high carbohydrate, low GI for about 3 hours before the training, it must improve the body's effectiveness during a work out lasting approx. 35-40 minutes. For products with the high index, we may afford a few minutes previous to the training, which can provide some additional energy. After the exercises, eat a meal that can combine your low GI carbohydrates with the protein as soon as possible. This combination improves your endurance and stamina for the next workouts and accelerates your more fat burning. Keep in mind to hydrate the body during work out. Too little fluid weakens the body's effectiveness, reduces the ability of muscles to work intensely, and can lead to thermal fatigue and even stroke.
Does running really contribute to accelerate weight loss? After what time can you expect visible effects?
The physical activity is the inseparable element of the weight loss course and your lifestyle changes. While using the diet alone, without support for physical activity, losing weight, there is a risk of muscle loss. Exercises help to maintain muscle mass and burn more body fat. The diet combined with exercises is a guarantee of the normalization of your body weight and weight loss. We are preventing the same yo-yo result. The results of such a connection might be observed after 2 weeks.
How do you get a start weight?
A lot of runners dream about a great and slim figure. However, this is not so simple, because with the intensive training it is hard to implement a reduction diet. Dietitian Jagoda Podkowska also suggests how to get stared of weight loss for the marathon.
Running is an unbelievable way to get a slim shape. So why are so many overweight public on the routes? The answer is very simple: the problem lies in their improper nutrition. So what ought to a marathoner's diet look like, who wants to lose extra kilos?
Choose a real goal
We must reduce the weight of our body sensibly. The healthiest alternative is about 0.5-1 kg per week, which provides 4-8 kg for two months. However, it is really worth noting that it can be easier to lose weight for person who has more weight. Slim people wanting to decrease weight can have a bigger problem with it, in this occasion even 2 kg less can be a big success. To get such a rate of weight loss, it is enough to decrease the number of calories by about 500-700 a day; additionally you have to not go for below your basic metabolism. Slimming at such a rate cannot reduce the body's effectiveness and can allow additional training. However, a faster weight loss can result in weakening of our body and loss of our muscle mass, which is a side effect of the abnormal slimming diet.
Characteristics of a marathon runner
Long-distance runners are typically thin people with low body fat content. Losing weight ought to be a loss of body fat while maintaining the muscle mass. Ultimately, the adipose tissue should be around 10-15% in men and 15-20% in women. The best Kenyan marathon runners have less than 10% of body fat; in this occasion the genetic predispositions are very significant. Each body has the necessary amount of fat, which is also needed, inter alia, for the synthesis of the hormones and the proper functioning of our nervous system. If you desire to find out how much body fat is in the body, please go to a dietitian for the body composition analysis carried out with professional equipment. Common scales often misrepresent body composition. An additional advantage of such a visit will also be obtaining a diet plan individually tailored to our basic needs.
Regular running significantly affects weight loss. While we are training and eating well at the same time, weight loss is significant. During the first weeks, we will lose a lot of kilos, with time this trend is falling and despite conducting demanding running sessions, we will not lose so fast. This is due to the initial, rapid loss of unnecessary kilograms and the achievement of "normal" body weight. Running will not only help you lose weight, but also lower your resting heart rate, take care of the heart, improve muscle endurance or make you more motivated to act. Slimming, or weight loss, is just the beginning of a path that leads to better health and well-being. Running also rejuvenates . We recommend it to everyone!
Thank you very much to dietitian Patrick McCrann and physiotherapist Dawid Żak for sharing specialist knowledge. Now combining running and slimming has become easier to understand (smile). We invite you to visit the website of the Columna Medica Rehabilitation Clinic.