Want to burn more calories? Level up your running to boost weight loss
By NCVC Staff | Published on Oct 10, 2023
Are you wondering how to become a faster runner? While daily running is a good start, it takes more than that to enhance your performance and achieve your weight loss goals. If shedding those extra pounds is your aim, running for weight loss can be effective, but there’s a lot more you can do to slim down and burn calories.
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Sonia Bakshi, a renowned nutritionist and the founder of DtF, shares valuable insights on how to improve your running game to reach your weight loss goals. Let’s dive into her expert advice.
Work on Your Stamina and Endurance with These 7 Techniques to Boost Your Running Performance
1. Consistency is Key
To become a better runner, consistency is crucial. Aim to exercise four times a week and gradually increase your distance, starting with a target of 10 kilometers. By sticking to a regular routine, you’ll improve your performance over time. Don’t be the runner who only finds time when it’s convenient; be the one who creates time for running consistently.
2. Incorporate HIIT Training into Your Routine
Boost your overall fitness and speed as a runner by incorporating High-Intensity Interval Training (HIIT). Begin with a quick jog for 30 seconds, followed by two minutes of slow jogging. Repeat this pattern after a short break. Start with four sets on the first day and gradually increase the duration as your stamina improves. Additionally, include squats and lunges to strengthen your glutes, quadriceps, and hips.
3. Manage Stress
Stress is an inevitable part of life, but it’s essential for runners to learn how to manage it. Positive thinking is a powerful tool for stress control. Running is known to alleviate anxiety, depression, and stress. When you run, your brain receives increased blood flow, enabling you to respond positively to stressful situations. This calms your body and mind, allowing you to focus effectively on your workout routine.
4. Take up Cycling
Cycling complements running exceptionally well. It enhances your stamina and endurance, thus improving your running performance. It also aids in recovery and training. Cycling is a great way to burn calories, boost your metabolism, build lower-body muscles, and tone your entire body, while running helps you develop strength and endurance.
5. Incorporate Strength Training
To enhance your weight loss journey, don’t forget to include strength training exercises. Strength training helps you run faster, prevents injuries, and improves coordination and efficiency. Focus on lifting heavier weights for fewer reps. Additionally, incorporate bodyweight exercises like squats, lunges, deadlifts, planks, and bridges to train your entire body. Remember, the goal is to increase strength, not bulk.
6. Fuel Your Body for Endurance
To improve your running game, pay attention to your stamina and energy levels. Fuel your body with foods known to increase energy and endurance. Bakshi suggests that 60% of your calorie intake should come from complex carbohydrates such as brown rice, oatmeal, and whole grains. By incorporating these foods into your diet, you’ll feel more energetic throughout the day.
7. Enhance Your Posture
Regardless of whether you’re a novice or an experienced runner, paying attention to your posture is essential. Poor posture can strain your spine, leading to back and neck pain. Regular exercise, stretching, and practicing yoga asanas can improve your posture and increase flexibility.
Remember These Two Things While Following These Guidelines
1. Maintain Hydration
Staying hydrated is crucial for maintaining energy levels and preventing weakness. Proper hydration helps regulate your body temperature, enabling it to function optimally during your runs.
2. Take Breaks
While staying active is important, so is taking breaks. Exercise and rest go hand in hand. Allowing your body time to recover improves performance and reduces the risk of injuries.
By incorporating these strategies into your running routine, you’ll not only maximize calorie burn but also enjoy enhanced endurance and overall fitness. So, lace up those running shoes, follow these tips, and take your running game to the next level!