Running and weight loss go hand in hand if you're looking to shed some pounds. But you need to keep two main factors in mind: you have to do it in a healthy way, and you have to understand how to run at the right intensity to reach your weight loss goals. In this video, running coach Jonas gives you all the information you need about running for weight loss!
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When you're trying to lose weight, it's easy to feel overwhelmed by the amount of information out there. But the truth is, there's no hidden secret to losing weight. It all comes down to your energy balance. This balance is determined by the calories you burn through daily activities (exercise can help increase this number) and the calories you consume. The concept is simple: if you burn more calories than you consume, you'll lose weight; if you consume more calories than you burn, you'll gain weight.
So how can you effectively incorporate running into your weight loss journey? Ideally, you should aim to run at Zone 1 or Zone 2 intensities. These intensities are similar to light aerobic exercise. To put this in perspective, on a difficulty scale of 1 to 10, this would typically be about 3 to 5. When running at these intensities, you should be able to hold a conversation without having to work hard to breathe. This will allow you to run longer, promote consistency, and increase the overall health benefits and enjoyment of your running routine.
In addition to running, you may want to consider incorporating strength training or bodyweight exercises into your routine. If you're trying to lose weight, it's important to prioritize fat loss over muscle loss. Therefore, Jonas recommends incorporating exercises such as squats, lunges, push-ups, and pull-ups into your workout routine. The best exercises are those that work multiple muscle groups and involve a full range of motion. You can easily add these exercises to your running routine once or twice a week.
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You’re unique, and your running plan should be too. We combine your lifestyle, health, big data, and science into an ecosystem to create a personalized running plan based on your needs and goals.
** The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional professional**
