Before, during and after easier runs, add short circuits of bodyweight exercises like pushups, air squats, burpees and jumping jacks to rev your metabolism. An example set could look like five minutes of alternating pushups and air squats, then running easy for 15 minutes, doing five minutes of alternating burpees and walking lunges, running easy for another 15 minutes, then finishing with a 5-minute set of jump squats and mountain climbers.
Cutting calories Around runs is not recommended, but this is a common mistake intermediate runners, especially ones with the goal of dropping weight, tend to make. Make sure your pre-run s snacks, in-run fueling and post-run recovery meals include quality carbohydrates, proteins and healthy fats. Check out more training plans on MapMyRun. Molly is an outdoor adventurer and professional nomad obsessed with all things running, nutrition, cycling and movement-related. You can follow along with her adventures on Instagram at mollyjhurford.
Turn on MapMyRun desktop notifications and stay up to date on the latest running advice. Share it:. Tags training tips weight loss. About the Author. This is going to improve recovery and minimize soreness, so that injury and soreness do not hold you back. Developing a concrete plan for when you head out the door will make your weight loss program so much easier.
For this workout, head out for 10 minutes alternating:. You will end up doing that set five times over the 10 minutes. And jogging can mean anything! For this workout, try to find a hill. It does not need to be steep, just an incline to help get your heart rate up a bit.
You could even do this on a treadmill. The great thing about both of these workouts is that they are easily scalable as you improve on your weight loss journey and continue to lose body fat. For example, for Workout 1, you could add an extra 10 minutes to the workout, or you could reduce your walk time by 15 seconds and increase your jogging time by that much instead.
And for Workout 2, feel free to add in rounds, or bump your power walk up to a jog when going uphill. The format here is going to be four movements, for rounds depending on how you feel.
Rest for about one minute in between each round, and feel free to take additional rest as needed. Keeping your arms out in front of you and your chest up, squat down as low as you can go without your chest falling forward. For added assistance, place your hands on a platform of some kind, so that your hands are higher than your feet. Laying on your back, place your feet flat on the ground.
Press your heels down into the ground, and lift your hips up to the sky, and then lower them back down. Repeat this movement 10 times. Lastly, take 5 push-ups with your hands on an elevated surface. For a modified version, lower down to your knees. Lastly, lean on tools and friends to hold you accountable.
If you prefer your weight loss journey to be more individual, try keeping a training journal where you right down your workouts ahead of time, and check them off as you go through your week. You can even make notes on how the workout went that day.
If you want to share your journey, tell friends or members of an online community about your goals. If you have a workout planned, share it! This way your community can check in on how it went, and it will hold you accountable to stick to your training plan.
And lastly, believe in yourself. Play the long game. Once your body gets used to running, you may find that your weight loss starts slowing down. To keep from plateauing, add different challenges to your running routine, says Mackey. Try this:. Repeat 10 times. You can also add circuit training to your run, or simply run really hard for 5 minutes, alternating with an easier pace. Every town has a running club, says Mackey, who suggests you check in with the staff at your local running store for info.
Of course your goal is to lose weight, but if you add on an even more tangible goal—running a mile in less than 10 minutes or raising money for breast cancer research by completing a 5K—you are more likely to stick with your routine, says Mackey.
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