Now that we have started a new year, you might be looking to shed a bit of that extra weight you gained over the holidays. In fact, you might think that running to burn fat is a great way to accomplish that!
In fact, you would be both right and wrong!
Running to Lose Weight
Running is a great form of exercise. If you it is something that you already enjoy, please continue!
However, if you are solely running to lose weight, it might not be the most efficient way to go about doing so. Especially if you only focus on moderate steady state running.
In fact, according to Rachele pojednic, Ph.D., and an exercise physiology and nutrition expert, “Relying on running alone isn’t the best way to lose weight because it burns relatively few calories for the time invested”.[1]Self – Let’s Talk About the Myth of Running and Weight Loss
Fat Burning Zone
So when do we burn fat?
When running to burn fat, we generally burn fat more efficiently:[2]Runtastic – HELPFUL WEIGHT LOSS TIPS: HOW TO BURN FAT WHILE RUNNING
- Low-intensity
- Longer runs
- When you are in better shape
Running in the Morning
So when is the best time to be running to burn fat?
We recommend going for a run right when you roll out of bed.
While this might not sound that appealing, it is good for several reasons including:[3]Runner’s World – 6 Science-Backed Tips to Help You Start Running for Weight Loss
- Helps build good habits. You can’t expect to lose all your fat with just one run. It takes time and consistency. By starting out your day with a run, you can help instill good habits.
- Gets your workout done and out of the way. We all have lives and our obligations tend to get in the way. Therefore, by putting your morning run first, you are much less likely to push it aside due to other obligations or lack of motivation after a long day of work.
- You might actually be more effective at losing weight. According to a research study, people who exercised in the morning were more effective at losing weight than those that worked out in the evenings.
- Allows you to run in a fasted state which according to several studies shows that you tend to burn more calories on any empty stomach than a full one.
Pass the Hump
When running to burn fat, you might find yourself hitting a plateau.
When you first started running, you probably saw the fat melting off your body, but after a period of time, it slowed down considerably. This is because your body has adapted to the new running stimuli.
The only way to push your body into a fat burning zone is by exposing it to new stimuli.
According to sports scientist and coach Ian Mellis, “Intervals take your body into the upper echelons of its capacity and increase the amount of oxygen you use to perform and recover, resulting in more calories burned”.
A great way for beginner to incorporate this into their training is by running “at 80 per cent of maximum effort for one minute, then jog[ging] for 30 seconds. Repeat this 20 times and you’ll inhale eight litres more oxygen than if you ran for the same time at a steady pace”.[4]Runner’s World – Burn fat fast
Clean Up Your Diet
One of the biggest things that many runners forget when running to burn fat is to clean up their diet.
In fact, one of the most important, if not most important parts about burning fat is your diet. You can run as much as you want but if you are eating a bunch of empty garbage calories, you will still be carrying that fat around. In addition, you won’t be able to perform to your best potential on your runs.
According to sports nutritionist Matt Fitzgerald, we need to replace these empty calories with high quality foods filled with fiber, macronutrients, and micronutrients. They are filled with less calories and will help keep you filling satiated so that you don’t feel tempted to eat some more cookies!
To help you out, we have included some foods you should avoid as well as some good ones you should be filling up on.[5]mapmyrun – Essential Guide to Running for Weight Loss
Low Quality Foods
- Refined Grains such as white pasta, rice, ect…
- Sweets
- Fried Foods
High Quality Foods
- Vegetables
- Fruits
- Nuts & Seeds
- Fish
- Poultry
- Red Meat
Incorporating Strength Training
One of the most important parts of running has nothing to do with it at all. In fact, strength training will not only make you a better runner, it will also help you burn more fat while running.
It is important to include this as a regular part of your training plan. You should strength train at least 2 to 3 times per week.
However, if you aren’t that experienced in it, don’t worry. It is ok to start out with something as simple as body weight exercises.[6]verywellfit – Running for Weight Loss
Final Words
While running to burn fat might not be the most time efficient fat burning method out there, it doesn’t mean that you can’t optimize your running to help you better burn fat.
With a few simple steps, you can quickly turn your body into a fat burning machine!
References