Will running a mile a day lose weight:
Starting When you set out to lose weight and win the battle against the scales, Will running a mile a day lose weight?.
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| Will running a mile a day lose weight: excellent to lose weight? |
High-intensity activities, such as running, are the best way to achieve this. This is one of the reasons why many people decide to start running. But will running a mile a day lose weight? Surely you have asked yourself this question, so keep reading because we are going to give you the answer.
According to research conducted by the University of Copenhagen and published in The Journal of Sports Medicine, by running just five kilometers a week and combining it with a low-fat diet, you can lose up to five kilograms of body fat.
The results of this research showed that those who continued to eat their usual diet while running lost approximately 3.81 kilograms less, in the same time interval, and those who did improve their diet lost as much as five kilograms less.
Weight loss training through running:
However, this is somewhat contradictory to what many trainers recommend. For example, trainer Amanda Brooks explains that if your goal is to lose weight and improve your health, the kilometers you should run should be between "30 and 50 kilometers throughout the week, which is equivalent to about 3,500 calories".
That means going for a run (almost) every day of the week: between four and six days and completing between 8 and 15 kilometers.
This training is probably too demanding if you are just starting to run because this can lead to typical beginner's injuries from running several days a week. The ideal for when you are just starting to run would be to do between 15 and 20 kilometers a week, which translates into going out for 5 kilometers between 3 and 4 days.
But there is also another way to start running and it is the one recommended by many experts, which is the CaCo method, which consists of combining running with walking so that the aerobic system starts to activate.
Running and eating right: the perfect tandem to burn calories:
But if you already have a solid base but your goal is to lose weight and get in better shape, you can start to gradually increase your weekly mileage. Doing 20 to 30 kilometers a week by going for a run 3 or 4 times a week or doing 7 or 8 kilometer routes.
But remember that it's not just about running to lose weight, as we said at the beginning. Food plays an important role in this battle against those extra kilos.
But you also have to know that the 'rebound effect' can arise, that is, it is not that you are going to get fat, which may be because you start to develop muscle mass, but it may be the case that you go out to run and even though you do sport you notice that you do not lose weight.
"The energy deficit is what will create the weight loss. However, the unit that should matter in this case are the calories, the longer the time, the more calories, the more intensity, the more calories. The greater the energy expenditure, the greater the deficit as long as the same intake is maintained," explains Javier Hurtado, trainer at Metropolitan gyms, to Runner's World.
It is very important to take in the necessary calories and not more or less, since running with a calorie deficit can cause serious health problems.
Therefore, keep in mind that the perfect tandem is healthy eating and running a few miles a week while combining it with strength exercises at home or at the gym. You don't just lose weight with cardio.
How long do you have to run to lose weight?
It may be another question that comes to your mind when you start running with the goal of losing weight. According to Javier Hurtado, there is no exact time that you have to run to lose weight but with "workouts between 30 and 45 minutes and 3 or 4 times a week will be enough".
The key is to combine time and intensity. "Low-intensity sessions with longer duration and high-intensity sessions of shorter duration combined will be in charge of achieving the goal," says the expert.