Running is a great way to lose weight. Initially you will want to get your eating plan right, and start running correctly for weight loss. Watching your calories does not sound convenient, but, as you start to get a feel for how much you should be eating, you need to design an eating plan that is 300 to 600 calories less than your body needs.
Calorie control is the most effective way to lose weight as your body uses body fat instead of excess nutrients. Your running has to change too – you should be running at about an effort level of five out of ten (where ten is all out). This way you can eat in a way that helps weight loss without overworking yourself and getting exhausted.
There are four effective exercises for weight loss that can be scaled over eight weeks which will definitely get you looking and feeling lighter.
1. Fat Burning Run: running at an effort level of 5, a comfortable pace. These runs get those calories burning – the longer the run, the more calories you will burn.
2. Strength Training: these exercises help burn extra calories and tone muscles.
3. Hill Sprints: sprints should be done on an uphill after a 30-minute warm up. Sprint up the hill for 30 seconds (you should not slow down before you reach the top) and recover by jogging slowly down the hill for two minutes.
4. Easy Run: running at an effort level of 3, an easy pace. The runs keep your metabolism up while avoiding overworking your body.
Running for Weight Loss: Week 1
Sunday: 30 minute fat burning run.
Monday: Strength training 15 minutes – plank for 20 seconds. Rest for 40 seconds. As many squats, lunges and push-ups as you can in three minutes each. Rest for one minute in between each exercise. Plank for 20 seconds, rest for 40 seconds – repeat planking once.
Tuesday: Six hill sprints.
Wednesday: Easy run, 20 minutes.
Thursday: Strength training, as per Monday.
Friday: 40 minute fat burning run.
Saturday: rest.
Running for Weight Loss: Week 2
Sunday: 45 minute fat burning run.
Monday: Strength training 15 minutes – improve on week one’s reps.
Tuesday: Seven hill sprints.
Wednesday: Easy run, 25 minutes.
Thursday: Strength training, as per Monday but plank for 30 second and rest for 30 seconds.
Friday: 45 minute fat burning run.
Saturday: rest.
Running for Weight Loss: Week 3
Sunday: 50 minute fat burning run.
Monday: Strength training 19 minutes – plank for 30 seconds. Rest for 30 seconds. As many squats, lunges and push-ups as you can in four and a half minutes each. Rest for thirty seconds in between each exercise. Plank for 30 seconds, rest for one minute – repeat planking once.
Tuesday: Eight hill sprints.
Wednesday: Easy run, 30 minutes.
Thursday: Strength training, as per Monday.
Friday: 50 minute fat burning run.
Saturday: rest.
Running for Weight Loss: Week 4
Sunday: 55 minute fat burning run
Monday: Strength training 19 minutes – improve on Week three’s reps.
Tuesday: Nine hill sprints.
Wednesday: Easy run, 35 minutes.
Thursday: Strength training, as per Monday.
Friday: 55 minute fat burning run.
Saturday: rest.
Running for Weight Loss: Week 5
Sunday: 60 minute fat burning run
Monday: Strength training approx. 23 minutes – plank for 40 seconds. Rest for 20 seconds. As many squats, lunges and push-ups as you can in five minutes each. Rest for one minute in between each exercise. Plank for 40 seconds, rest for one minute – repeat planking once.
Tuesday: Ten hill sprints.
Wednesday: Easy run, 40 minutes.
Thursday: Strength training, as per Monday.
Friday: 60 minute fat burning run.
Saturday: rest.
Running for Weight Loss: Week 6
Sunday: 60 minute fat burning run
Monday: Strength training approx. 23 minutes – improve on Week five’s reps.
Tuesday: Eleven hill sprints.
Wednesday: Easy run, 40 minutes.
Thursday: Strength training, as per Monday.
Friday: 65 minute fat burning run.
Saturday: rest.
Running for Weight Loss: Week 7
Sunday: 65 minute fat burning run
Monday: Strength training 28 minutes – plank for one minute. Rest for one minute. As many squats, lunges and push-ups as you can in three minutes each. Rest for one minute in between each exercise. Repeat everything once.
Tuesday: Twelve hill sprints.
Wednesday: Easy run, or rest.
Thursday: Strength training, as per Monday.
Friday: 65 minute fat burning run.
Saturday: rest.
Running for Weight Loss: Week 8
Sunday: 70 minute fat burning run
Monday: Strength training 30 minutes – plank for one minute. Rest for one minute. As many squats, lunges and push-ups as you can in three minutes each. Rest for one minute in between each exercise. Plank for one minute. Rest for one minute. Repeat everything once.
Tuesday: Twelve hill sprints.
Wednesday: Easy run, or rest.
Thursday: Strength training, as per Monday.
Friday: 70 minute fat burning run.
Saturday: rest.