Weight loss through to running



Like any physical activity, running allows you to lose weight if you also adapt your diet. The principle of weight loss seems simple, you need to burn more calories than you absorb from food. The daily need for a woman is 1800 Kcal and for a man the need is 2100 Kcal. The calculation is simple, if you burn 200 Kcal through physical activity while respecting your daily need, eventually you will lose weight. Obviously if you do an energy-consuming activity such as running, you will eat more. But if you continue to burn more calories than you eat from food, weight loss will start. You can roughly extrapolate the number of calories expended during your workout using the following approximate formula:

Number of Kcal expended = your weight (in kg) * distance (in km)

Example for a 12 km training with your weight at 72 kg: Number of Kcal spent = 12 * 72 = 864 Kcal

Which training ?

If you only want to lose weight and you're not necessarily looking to improve your sports performance, run around 60% of your MAS and this for as long as possible. If you are a beginner, go gradually from week to week to avoid injure yourself.

On the contrary, if you're also looking to improve your sports performance, run most of your workouts at around 60% of your MAS but also add interval training from 1 to 2 times per week. This will allow you to achieve both objectives, weight loss and performance improvement. Add core workouts and drills to shape your body.

For going further

To keep you motivated, don't forget to set a goal.
This can be a weight to reach but it should be achievable, or have the ambition to sculpt your body. For this, I advise you to take a photo of yourself in underwear before starting weight loss. You can easily see the progress by taking a photo after a few months. It will also keep you motivated.

Do not eat "sugars" half an hour before your workout. Either you eat a snack more than an hour before, or after, or you eat it at the same time as you start your workout to avoid hypoglycemia reaction.

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  • Crying can give you sympathy, sweat will give you results. Laurent Vicente

  • Obstacles are those frightful things you see when you take your eyes off your goal. Henry Ford

  • Crying can give you sympathy, sweat will give you results. Laurent Vicente

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  • Running is the only medicine that my legs and my head, but also my heart and my soul, need. Laurent Vicente

  • A man who conquers himself is greater than one who conquers a thousand men in battle. Bouddha

  • If you want to run, run a mile. If you want to experience a different life, run a marathon. Zatopek

  • Is defeated only whoever believes it. Fernando de Rojas

  • I never lose. I either win or learn. Nelson Mandela

  • I often hear someone say I'm not a real runner. We are all runners, some just run faster than others. I never met a fake runner. Bart Yasso

  • I had as many doubts as anyone else. Standing on the starting line, we're all cowards. Alberto Salazar

  • May the road rise up to meet you. May the wind be always at your back. Irish Blessing

  • Your legs are not giving out. Your head is giving out. Keep going. Jillian Michaels

  • No matter how fast you run, you'll always be faster than those who sit on their couch. Richard Paradis

  • Ask yourself: « Can I give more? ». The answer is usually: « Yes ». Paul Tergat

  • The miracle isn't that I finished. The miracle is that I had the courage to start. John Bingham

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  • Those who think they have not time for bodily exercise will sooner or later have to find time for illness. Edward Stanley

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  • Each step count.

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  • We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. Roger Bannister

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  • Life's battles don't always go to the strongest or fastest man, but sooner or later the man who wins is the fellow who thinks he can. Steve Prefontaine

  • To win a race, the swiftness of a dart availeth not without a timely start. Jean de la Fontaine

  • If you feels good racing an ultramarathon, don't worry, it will pass... Guillaume Millet

  • Never allow your fear to grow larger than your faith. Jillian Michaels

  • Why choose to fail when success is an option? Jillian Michaels