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¡¾ÌâÄ¿¡¿Passage 4
4 Key Strategies for Running to Lose Weight
As one of the most active exercises out there, running is an extremely efficient way to burn calories and lose weight. A 150-pound person will burn approximately 100 calories per mile when running. 1
1. Healthy Eating is the First Step
If you want to lose weight by running, keep in mind that you¡¯ll only lose pounds if you burn more calories than you consume. To lose a pound, you have to burn, through exercise or life functions, about 3500 calories. 2 Runners do have special nutrition needs, but the basic principles for healthy eating still apply. Try choosing smaller portions of high-fat and high-calorie foods and eating more whole grains, fruits, and vegetables.
2. Follow a training schedule
Sticking to a training schedule is a simple way to stay motivated to run. 3 So it¡¯s much harder to postpone or skip workouts. Following a schedule can also help you avoid a running injury by not increasing your mileage too quickly.
3. Run regularly
If you don¡¯t want to follow a schedule, you still need to have some consistency with your running because you won¡¯t lose weight by running once a week. It¡¯s best to get some activity every day. 4 If you find that your motivation to run is suffering, follow some necessary tips to get inspired.
4. 5
Incorporating speed work or interval training (running at a very fast speed for short intervals of time) into your running routine can also help your weight loss efforts. Speed work burns a great amount of calories in a short period of time. You¡¯ll also increase your muscle mass, causing you to burn more calories throughout the day.
A. Keep it challenging
B. Eat for Performance
C. You¡¯ll know exactly what you need to do every day and each run builds on the next.
D. So you¡¯ll need to combine running with a healthy diet.
E. If you¡¯re hoping to use running to lose weight, here¡¯s some advice on how to be successful.
F. Here are ways to improve your running motivation.
G. But if that¡¯s not possible, try to shoot for at least 3-4 times per week.
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