There are so many ‘hacks’ for weight loss and running has been a huge advocate for it. I mean, have you ever seen a runner who wasn’t slim? Contrary to what you might believe, running can have so many more health benefits than just weight loss and we are going to be diving into it today to see what kind of running is better for what.
Running is more than just marathons there are so many types of paces and each has its own individual impact. While each body reacts differently to workouts, it’s important to try new things, and maybe you will find something that your body enjoys but also something where you can see results.
Types Of Running
To understand why running can lead to weight loss you need to have a full view of all the types of running you can do.
The most popular types of running:
Base Runs
This is what most people would call your bog standard run, they tend to be short-to-moderate lengths roughly about 10km depending on what you are used to. For example, my first run after not doing it for years was roughly 6km with breaks and walking in between. Working towards a base run takes time but once you’ve got it in the bag that’s it.
Long Runs
Pretty self-explanatory, it’s run from a prolonged distance and can be anything about 15-20km depending on what you are pushing for. Pushing for longer distances each week can help improve your overall fitness and endurance.
Interval Runs
These are short, intense and repeated runs that can be done several times with short breaks in between, It’s like doing eight 400m sprints with a 1-minute rest after each one. These runs can help train power and speed.
Hill Repeats
Similar to interval runs but on an incline. You might run up and down a hill or even steps 10 times with a 1-minute rest in between. These also train your running power and speed while improving stamina.
Recovery Runs
Slow runs are done after harder runs, like hill reaps, to add some extra distance to your overall run but also allow your body to cool down from the intense runs. This might be a light jog on your way home.
Progression Runs
These mimic competition-style runs by starting slow and ending with a sprint. These help build up endurance and speed and reduce fatigue. Not only that, it shows you how much your body can handle.
How Running Helps With Weight Loss
Burns More Calories
There is an argument that running can burn more calories than most types of exercise, like weight training, as it burns more calories due to more movement. There is research to suggest that running burns more than walking.
This has been a debate for decades but there is more hype around sprinting and HIIT, which are the most effective ways to burn calories. This can work out better for most people who don’t like to run long distances or don’t have the time for it.
Burns After The Workout
There is also research that suggests that high-intensity running actually burns calories after the workout has happened. This is called the ‘afterburn’ effect and is said to burn calories 48 hours after you’ve just finished your high-intensity workout.
Suppresses Appetite
High-intensity runs have been linked to suppressing people’s appetite in a more natural way. Therefore, while you are burning calories, you are not getting the unsettling urge to eat them right back. This is a great way to not only stick to your calorie goals but also not even be tempted to eat more than you anticipated.
Targets Stubborn Belly Fat
Have you ever seen a professional runner who doesn’t have a six-pack? No, because running actually engages your core along with the rest of your body. All types of running are good for you but research shows that high-intensity running can considerably reduce belly fat compared to low-intensity workouts.
Read: Is Keto Diet Good for Weight Loss?
Alternative Benefits To Running
Weight loss is just the tip of the iceberg when it comes to the benefits that occur when you incorporate running into your lifestyle.
Reducing Risks
Running has been linked to reducing your risk of many health problems that affect thousands of people each day. Such as heart disease, high blood sugar and cataracts. It’s crazy how moving our body and being active can be linked to so many things that will make ageing more graceful but also foster much healthier well-being from all angles.
Stronger Legs
Running has actually been linked to a lower risk of falling as you get older. Running can help with balance, strength and muscular responses. It only makes sense that as you get older, these follow you, especially if you are still moderately active.
Final Thoughts
There are so many benefits to incorporating running into your life beyond weight loss, but it’s important that running be adopted alongside other workouts and practiced to get the full results of weight loss. There is no right or wrong way but the research is there and it’s insanely good for your body! So wack on your gym leggings, press go on your strava and enjoy!
