Are you trying to lose weight or reach your ideal weight?
To lose weight, first of all you have to burn more calories than you are taking in. Running can help contribute to that burn. There are two possible options: outings focused on basic endurance, and high-intensity sessions in the form of interval training. You can combine these two types of training for maximum effectiveness.
Basic endurance running
Conventional wisdom tells us that if the intensity of your running is too low, you won’t be able to lose weight—not so! Basic endurance running allows you to burn calories effectively. Basic endurance refers to a running intensity that goes up to 75% of your MHR (maximum heart rate). This should be a speed that lets you breathe easily while talking. Three sessions of 45 minutes per week at this intensity will contribute to lasting weight loss.
But while slow-paced running is an indispensable basic, you also need to have more intense sessions in your training program in order to vary the effort demanded of your body.
High-intensity sessions help you “unlock” fatty cells and contribute to your weight loss. The advantage is that these sessions take little time (30 minutes). With running, you can opt for short interval sessions. These sessions of 30/30, 15/15, or of 200 meters at absolute maximum intensity are a formidable tool for enabling your weight loss. However, be sure to do these sessions in moderation, as they demand a lot from your body.
And of course, along with your physical activity, don’t forget to re-balance your diet: a crucial element in managing your weight.
Guillaume Boitel – Doctor in Physiology, Biomechanics & Sports Sciences
You Run, We Care
For more tips on running and health, consult the Running Care app.