Want to start running to lose weight? The most important part is that you create a realistic plan so that you’re setting yourself up for success.
If your goal is to lose weight by running, then start here with my weight loss through running guide.
I’m giving you the best tips on how to create a running plan that is realistic yet still challenges you to be your best.
Where You Should Start
We’ve all been there before: You set your heart on achieving something just to fall through on it not long after starting.
The truth is, it’s not that you’re not trying hard enough.
You’re probably experiencing one of these common goal crushing culprits:
- – Poor planning
- – Unrealistic goals
- – Lack of mental clarity
Addressing the lack of mental clarity will help you be better in all aspects of your running.
Mental clarity involves identifying and understanding the reasons why you want to lose weight in the first place.
Understanding those reasons will help you stick to your weight loss running plan when you’re not feeling motivated.
A few ways to gain more mental clarity include:
- – Practicing mindfulness meditation
- – Journaling
- – Doing yoga
If you want to start and stick to a successful running plan, start with gaining some mental clarity on why you’re doing it.
How Much You Should Be Running to Lose Weight
Next, you need to figure out how much running you need to do in order to induce weight loss.
Many people tend to get stuck on this step.
The way you induce weight loss is by achieving a calorie deficit.
A calorie deficit means that the calories you take in from food in a day is less than the calories you burn in a day. Calorie deficits follow this simple equation:
Calories Through Food < Calories Burned Through Exercise + Calories Burned at Rest
So, you need to decrease the amount of calories you eat while increasing the amount you burn through exercise.
Running is a great exercise for burning calories. According to Harvard University, this is the average amount of calories people burn running at a ten minute mile pace:
- – 590 calories per hour if you weigh 125 lbs.
- – 720 calories per hour if you weigh 155 lbs.
- – 840 calories per hour if you weigh 185 lbs.
Once the amount you burn through running and while at rest is greater than the amount you eat, then you’re on track to start losing weight.
The Mayo Clinic estimates that most people need to exercise at the very least for 210 minutes per week in order to lose weight. This means that you should run for:
- – 5 days per week for about 40 to 45 minutes per day; or
- – 4 days per week for about 50 to 55 minutes per day; or
- – Some other combination that amounts to at least 210 minutes per week
Whatever running schedule you chose, aim to run for at least 210 minutes per week while following a healthy diet. Then, you should achieve a calorie deficit and induce weight loss.
Spend One Day Per Week Cross Training
Spend one day of the week doing some form of exercise other than running. This is known as cross training. Benefits of cross training include:
- – Improving your running times
- – Preventing running-related injuries
- – Increasing motivation
Most importantly, cross training will help you become a better runner and prevent weight loss plateaus. If you’re never switching up your exercise routine, then your running and weight loss progress will eventually begin to slow down. When you don’t challenge your body in new ways, your body adapts to the exercise and stops burning as many calories.
Here are some of the best cross training options:
- – Spin class
- – HIIT
- – Pilates
Prevent a slump in your weight loss progress by adding cross training to your running routine!
Have One Rest Day Per Week
Set aside one day per week for rest. Do not schedule any running or cross training on this day. Instead, try one of these more relaxing and recuperating activities:
- – Going on a morning or evening walk
- – Doing a stretching-based yoga
- – Getting a massage
While you may think that exercising everyday is best for weight loss, taking one day to rest is actually more beneficial. Benefits of taking a rest day include:
- – Allowing your muscles to grow
- – Preventing muscle fatigue
- – Improving your exercise performance
By taking a day to rest, you’re actually going to improve as a runner and help yourself lose more weight. Not to mention it will feel great to take a day just to relax.
How to Stay Motivated to Run
Even people with the most mental clarity and best exercise plan are still prone to losing motivation. When you’re tired and don’t feel like going anymore, try one of these motivation-boosting activities:
- – Reflecting on your goals
- – Rewarding yourself with new workout gear
- – Taking yourself out for a healthy meal
Try reminding yourself why you’re doing what you’re doing. Return to that state of mental clarity that you established before you even got started running. Look back at how far you’ve come since then and realign yourself with your goals.
Reward yourself with a new pair of running shoes or outfit.
Sometimes I will tell myself in advance that if I follow through with my workout plan that I’ll buy myself the new workout clothes that I’ve been eyeing.
That way, when I’m losing motivation, I think about the reward that’s coming and I get back on track.
Third, try taking yourself out once per week for a healthy meal at a fun restaurant. This is another way that I motivate myself to stay on track.
Having something fun to look forward to works as a positive reinforcement for my running.
The Bottom Line: Running to Lose Weight
Regardless of where you’re currently at, you can follow this guide and start running to lose weight today. Start with the inner work and then create a running plan for success.
If you follow this holistic approach, you’ll be less likely to quit and will promote overall better wellness in your life.
