Tips to Start Running for Weight Loss

Running is a great way to clear your mind, deal with stress, burn calories, and lose weight. When you run, you can also improve the way you feel.

With many ways to incorporate running for weight loss, you’re sure to find at least one that works for you. Keep in mind that to lose weight, you must burn more calories than you consume. Combine running with healthy eating, and you’ll likely see results. 

Begin by Walking

You don’t put on running shoes for the first time and then immediately sign up for a marathon. It takes time to build endurance so you can tackle long races. 

Many people start their running journey by walking to build strength and endurance. For every mile you run or walk, you’ll burn an average of 100 calories. As you get stronger, aim to go about 35 miles per week through running, walking, or a combination of both.

The Right Run for You

You can experiment with different running methods and distances to determine what feels good to your body. What works for you might not work for another runner. Some popular running methods include: 

Base Runs

A base run is also called a normal or social run, done at a pace that feels comfortable without pushing too hard. For most runners, base runs are between one and six miles long. 

You can improve your stamina and lose weight by incorporating regular base runs. If you plan to participate in races, such as a 5K or 10K, you can use these runs to train.

Long Runs

A long run is done at a runner’s typical pace but for a longer distance. You might run seven or more miles when completing a long run. They’re often included in training plans for half and full marathons and help to improve runners’ fitness and endurance levels.

Interval Runs

Interval runs involve short, fast sprints with light jogging in between. Doing an interval run can be a fun and energizing way to work out. 

One interval example involves running fast for a half-mile, then walking or jogging for a quarter-mile, and repeating this series five times. The repetition and rest train your body to push its limits and burn more calories. By incorporating interval workouts, you could beat your race PR. 

Hill Repeats 

Hill repeats are short, intense runs that go uphill. When participating in this type of run, you’ll run quickly up a hill, followed by a slow jog back down. If you’re doing hill repeats on a treadmill, simply adjust the incline to simulate going up and down a hill. 

To boost your endurance, try to repeat this action five times and build up to 10 repeats. This method is beneficial if you’re training for a race with hills on the route.

Recovery Runs

Slower runs allow your body to recover after races or interval training. You might complete a recovery run a day or two after a long run or a race. Slow your pace to give your body a break.

Progression Runs

Progression runs involve starting slow and finishing at a faster pace. Many runners take this approach when participating in races. You can build stamina and endurance by increasing your speed to your fastest pace at the end of the race.

How Truvy’s Weight Loss Products Can Boost Your Efforts

When you start running for weight loss, you can incorporate products that support your efforts and help you feel better on all types of runs. Truvy offers two products to help runners achieve their weight loss goals. 

The first is our H&H+™ Super Drink, which starts with the popular heart and hydration formula and adds caffeine to deliver an added boost. It doesn’t contain added sugar, but its unique flavor options help it feel like a treat.

Our Boost Drink™ Variety Pack with S³ Technology gives you the all-day energy and focus you need to take control of your day. Truvy Boost™ works hard to help you feel more energetic and balanced as you run more and make healthier eating choices. 

Discover all Truvy’s products that can support your weight loss goals and help you reach them faster.