The subject of slimming is almost mandatory every spring as well as the intention to start running to lose weight. The race is indeed a fantastic activity but does not work miracles, the success of this invention depends on a good balance between several factors not only so you can start running and benefit from all the advantages of running while achieving the results you want in the balance.
1. Running does not burn ALL CALORIES!
We have already talked about the caloric expenditure of the race. However, you can not just eat what you fancy just because you "went running."
Weight loss depends on a calorie deficit, that is, the calories ingested should be less than those spent between day-to-day and exercise. And unfortunately, a deficit of 300-400kcal is easily annulled with less interesting food choices. If instead of eating a dessert 2 or repeating the dish, it goes into excess without much effort.
2. But do not go hungry either
To yield in training and feel good, you need to feed properly and not to enter super-restrictive diets without bread, without mass, etc.
You should bet on a balanced diet, how to moderate portions and eat a little, preferring nutritionally dense foods and good habits. Remember the food commandments of the hall and put them into practice daily.
3. Do not Always Ride Slowly
Try to insert some interval training in your routine, 1x per week, since it not only burns more calories but also has the advantage of stimulating more efficiently the caloric expenditure even at rest by its metabolic and physiological effect.
Incorporate fartlek or even intervals: warm 5 to 10 minutes at a slow pace, do 5 to 10 repetitions for 30 to 60 seconds at a strong pace with 30 to 60 seconds of slow jogging or walking as a recovery, return to calm from 5 to 10 10 minutes with a smooth rhythm.
4. And include exercise of strength
You do not need a super gym equipped with top-of-the-range machines and an advanced plan.Simply a simple circuit of body weight movements and strength training will promote greater caloric expenditure directly and indirectly.
What you can do? Squats, crunches, abdominal planks, lunges, inverted paddling or elevations and contralateral extension, that is, a workout that recruits legs, back, chest, arms, abdominals and lumbar. 2 circuits of 10 to 12 repetitions after warm-up or even at the end of training helps in weight loss and running performance.
5. Be careful about impact
If you have a considerable weight overload, do not increase the volume and intensity of the workout without criterion. Try to accumulate a few kilometres and even do interval training on an elliptical, a machine that simulates the racing movement very well and allows you to remove the particular impact of the race.
You can also use a bicycle for interval training and to accumulate volume in extra kilometres, which helps in endurance. As the weight goes down, you can increase the running volume more safely.
6. Attention to the "extras"
Drinking gels and drinks is an essential care in longer efforts but the real need to use them should be taken into account.
The first factor to take into account is the duration of the effort and secondly the climatic conditions. For efforts up to 90 minutes, it should be moisturized with water.
If it is very hot (> 20ºC), an electrolyte solution is recommended. Some solutions of sugarless electrolyte tablets, such as High5 zero and Zipvit electrolyte tablets, are already available.
For efforts longer than 90 minutes, consider using a carbohydrate source every 45-50 minutes, it may be: 1 gel, 1 marmalade cube, 1 single stick or 1 medium banana.
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