Do you want to lose your extra few pounds, to slim down? Combining a balanced diet with running can pay off for the figure! Discover the advice of Patrick Helfer, sports coach, to optimize your weight loss thanks to running.
How to (re) start running to lose pounds and sculpt your silhouette?
Start running at your own pace
If running is a very accessible sport , in the sense that you can start running as soon as you want, without time constraints or material constraints , it is important to get going at your own pace and not to rush your body, especially the joints which can be strained.
Indeed, running is a “violent” physical activity , traumatic because of the many impacts and micro-shocks it can have on the body. So you have to go smoothly, whether you are starting to run for the first time, or resuming after a period of stopping. During the first three weeks of recovery, do not exceed sessions of 30 to 40 minutes (at a moderate pace, that is to say between 8 and 11 km / h), and do not run every day, to let the body recover.
Choosing the right running shoes
If the choice of the bra is important for a good support of the chest , that of the sneakers is also. Want to start running? So take the time to choose your pair of running shoes: specialist stores can help you choose the model adapted to your foot, and often even offer to mold a sole for optimal comfort, depending on your running technique. (pronator, supinator…). Finally, remember to choose a shoe with a good thickness of sole and take a half size, or even a size above your usual size, because the foot swells and “spreads out” during the session.
Adopting the right posture and the right running technique
Running seems very easy… However, adopting a good posture is not always so easy, and yet it allows you to avoid pain and optimize the session.
When you jog, you tend to do a vertical run, so you have to remember not to jump too high, because this accentuates the shocks even more.
Also try to focus on your position: do not run too far forward (we often tend to run arched), so as not to put too much impact on the toes. If the attack of the foot during the movement is at the level of the toe, it is the knee that takes the most and the pain can quickly occur!
So remember to stand as straight as possible, and look ahead, lifting your chin and pulling your shoulders back.
The best way to work on your flat stomach , and to optimize your running pace, and to ensure the full extension of the hip, forcing yourself to have your stomach well tucked in, to solicit the transverse muscle.
Last tip: don’t forget to use your arms well when you run, this allows you to adopt a better posture and increase your pace, casually!
In a park, in the street … What type of terrain should you use for running?
The ideal ground for running is a dirt ground, because it is neither too hard nor too soft and the few roughness allows to work the mobility of the ankles.
Bitumen, except, if you have no choice, is to be avoided, because it causes too much shock, traumatic for the body.
And contrary to what we often think, running in a stadium is not optimal, because there are too many bounces, which generate too many vibrations in the body …
So, the best is to choose the ground to run and to vary if necessary, with an asphalt racing ground, or a stadium from time to time.
How long does it take to run to start burning calories?
The time it takes for running to start burning calories , and therefore losing weight , depends on the individual.
But generally, it takes between 45 min and 1 hour, for the energy chain of lipids to be affected and for the body to start using fat as an energy fuel.
And to use running in a vision of weight loss, it is recommended to run 1h15, possibly decreasing the pace to hold over time.
From an hour of running it becomes interesting to slim your figure, but prolonging the effort as much as possible after that hour is even better for obtaining results.
Combine running with another physical activity to tone up from head to toe
Running helps reduce fat mass, but to tone your muscles, from head to toe and firm up , you have to complete your running sessions with weight training or muscle building (more accessible).
For example, we can imagine a small fitness circuit to be done at home, with squats , abs , push- ups , and exercises with light weights. Plan 2 muscle building sessions per week, associated with 2 running outings, will provide results on the silhouette .
The ideal is to start with a weight training or muscle building session for about 30 to 40 minutes, then go for a run.
And yes, because muscle toning exercises require more concentration and use levels of muscle contraction nervousness that are more costly in energy than endurance . Also, finishing with cardio , to be more on the vascular system, allows the development of blood vessels, so we will recover better afterwards!
Running on an empty stomach: a good or bad idea?
Running on an empty stomach to lose weight is a pretty good idea, as long as you do it in a reasonable way.
Not only is exercising after a close meal is really not recommended, but running on an empty stomach allows you to use up lipids more quickly, and to avoid bloating (even if you ate 3 hours before, the meal is not not fully digested!).
Note that this practice is not recommended for people who tend to have hypoglycemia.
Running, or exercising in the morning on an empty stomach, is a routine to set up that can pay off in weight loss. For example, we can associate running with intermittent fasting (dinner early, and stop eating until lunch the next day). If you have no contraindications, this can be a good option, the body quickly gets used to it.
Running and weight loss: can we see the results quickly on the scale?
No matter what steps you take to lose weight, weighing yourself every day is far from a good idea. Weighing yourself from time to time, at most once a week, is sufficient.
Especially at the beginning of the resumption of sport, by the time the routine is put in place, we generally see very few results. Because the goal at the beginning is to improve your running technique, rather than looking for performance.
The scale can therefore be a dangerous tool, especially for people who are not overweight . Because muscle weighs significantly more than fat, if there is little fat it will not show on the scale, which can be really frustrating and demotivating.
The benefits of a new lifestyle will be seen more in terms of measurements and especially in the waistline. So remember to measure your waist size , at the level of the navel to have a point of reference and to take this measurement again after a month.
The exercise to adopt for a harmonious silhouette
In running, we mainly work the lower body: the thighs , calves , abs if we have good posture, and a little the back at the level of deep muscles. Running also helps strengthen your heart by calling on the cardiovascular system.
For a harmonious silhouette , and a toned buttocks, squats and flexions at the hips are the exercises to adopt, and to perform several times a week!
The fractional, to burn more calories
Once you’ve found the right running technique, adopting the right posture, and doing several sessions at a moderate pace (at least a month after starting your training program), you can take it a step further and increase your strength. intensity during your outings, opting for interval training . The idea is to vary the intensities, running at a fast pace, then recover by running more slowly, before setting off again at a high pace.
The fractional gives the advantage of increasing the intensity more quickly and thus being able to shorten the session, while enjoying the benefits.
The more intense the effort, the more the metabolism will spend a maximum of energy, consume carbohydrates more quickly and therefore type more quickly in lipids.