Health

Running to lose weight – here’s what need to know

Have you been hitting the treadmill or running around the block lately?

Are you also frustrated that despite feeling like you’ve done a massive workout, the scales aren’t reflecting all your hard work?

You’re not alone. Unfortunately, it can be tricky when it comes to running and trying to lose or maintain weight loss if you are relying on just running alone. This is why our 28 Day Weight Loss Challenge focuses on eating healthily as well as exercise.

Here’s everything you need to know about running and weight loss…

Everything you need to know about running to lose weight

There’s no doubt that running is a fantastic form of exercise. Not only does it help you burn calories, target belly fat but it can also help you suppress your appetite.

And the best bit, it’s free! While some people like to run on a treadmill, many people also run around their local park.

A study published in Journal of the American College of Cardiology looked at the lives of 55,137 people.

They found that runners had a 45% lower risk of death from heart disease than their non-running peers during the 15-year study period.

You might not see big changes in your weight from just running

However, a review published in Sports found that you might not see big changes in your weight from just running alone – despite the health benefits.

It seems the problem with just focusing on running alone is that it also doesn’t take into account how hungry you will feel after your workout.

In fact, some people find they’re famished after running and this may lead them to EAT MORE!

Why you need to eat healthily if you are running more regularly

You’re going to feel hungry when you’re just starting to run. And just because you’re running and you’re working out doesn’t necessarily mean you can eat whatever you want – research has found that running may or may not result in weight loss.

The key thing is dietary habits in CONJUNCTION with high intensity exercise such as running.

According to the The American Journal of Clinical Nutrition, there needs to be a balance between ‘reducing energy intake’ and ‘exercise-induced energy expenditure’ when it comes to weight loss.

Some top things to remember when incorporating running into your exercise routine

1. Stretching should become part of your running regime

From amateur runners to elite athletes, stretching before exercise is very important and should become common practice.

Stretching is of great significance in order to prevent injuries. Stretching for sport and exercise also improves flexibility.

2. Give yourself time to adapt

Your bones, tendons and ligaments adapt slower than your cardiovascular system.  It will take time for your ‘structural body’ to catch up to your ‘metabolic body.’ So, take it slow and resist the urge to increase speed too quickly.

3. Become a consistent runner

Set your goals high and take a long-term approach to running. Commit yourself to months rather than weeks.

Running will give you a boost of energy.  Due to the release of serotonin, you will see a boost in your mood and a more positive outlook.

Your sleeping will improve too! Set yourself a target of running at least two to three times per week.

4. Follow a run/walk program to get started

If you intend to follow a regimented running program, you should ideally start with a walk/run combination program.  This is where you run for a given amount of time, then walk, and then run again.

This exercise combination is great for losing weight as it keeps you moving for a longer period of time. In other words, with a walk/run program, you can work out for 30 to 40 minutes, or even up to an hour.  If you are just running, you might only be able to manage 20 minutes.

5. Combine a healthy diet with an exercise regime

Consuming a healthy diet in combination with an exercise regime will lead you in the right direction towards a healthier version of you. The Healthy Mummy 28 Day Weight Loss Challenge is completely designed to make this journey easier for you with meal plans and recipes, workout plans as well as community support.

See how and why some of our mums at The Healthy Mummy are running as part of their exercise regime.

How this mum lost 28kg and running half marathons

Robyn Jurd running half-marathon

Robin Jurd has lost 28kg by following the28 Day Weight Loss Challenge and now she’s running half marathons.

“I’ve gone from my unhealthiest, needing blood pressure medication, feeling so self-conscious in everything and not being happy within myself to the complete opposite,” she says.

“I’ve lost 28kg, dropped four dress sizes, am the healthiest, fittest and strongest I have ever been. I don’t need blood pressure medication anymore!! I’m the happiest I’ve ever been.

“My smile shows everything, the left a forced uncomfortable smile at Disneyland and the right last Sunday with 2km to go in a half marathon!

3 reasons you WILL WANT TO go for a RUN this weekend.

Are you ready to become a Healthy Mummy?

If you are wanting to lose weight and improve your energy – not to mention – help improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out.

Our 28 Day Weight Loss Challenge includes:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans (including 7 Day Cleanse)
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes!

To learn more about our 28 DAY WEIGHT LOSS CHALLENGE CLICK HERE or purchase our Smoothies.