Running is undeniably one of the most intense yet effective forms of working out. A 120 lb person can burn about 11.4 calories per minute, so leaving the unwanted weight on the running track is definitely an attractive option for many looking to shed some pounds. And it sure doesn’t hurt that you can do it virtually anywhere with no fancy equipment needed.
Unfortunately a lot of people fall off the wagon after just a short period of giving those running shoes a bang for their buck. More often than not the initial weight loss will be followed by a plateau, which undoubtedly has a big effect on one’s level of motivation.
The good news is there’s quite a few tips and tricks to help you up your running game and keep those weight loss and fitness goals right on track.
Here are 6 tips to try out if you’re ready to beat the plateau, up your endurance and make running the most effective way to reach your #bodygoals.
1. If the shoe fits…
…wear it! On the same note – if it doesn’t, there’s no point in trying to pretend you’re Cinderella, and squeeze into the wrong shoe. One of the most important investments to make if you want to ace the running game, is getting a pair of sneakers perfect for you. And we’re not talking style here.
Your sneakers should be light, offer support and protection, and keep your feet stable. If you’re just at the starting line of your running journey, the best bet is to go to an active wear or a shoe store and ask for some guidance from some in-store specialists.
Oh, and don’t forget that your beloved sneakers are not everlasting – a golden rule is to change shoes after 500-600 miles.
2. Channel the inner technique freak
It might seem like running is not much of a rocket science – put one foot in front of the other, do it at a continuously faster pace and get some hand motion in there as well, right?
You’re not wrong, but there’s definitely more to it if you’re looking to build your pace and endurance, activate the right muscles and get your desired results faster.
Keep your head up as your posture should be tall and hips held high. Your hips, shoulders and ears should be in a straight line while leaning slightly forward from your toes. Keep your chest out and arms swinging. Professional runners say the hand should move from the breast to the butt.
It’s definitely smart to focus on the amount of steps you take as well. Shorter steps help your feet land beneath you, thus lowering the risk of injury and increasing the running efficiency.
3. Meals to conquer the miles
As any vehicle, your body needs fuel to keep going. If your goal is to go far and go fast, it’s very important to figure out what the right fuel is.
For runners, the main sources of energy are fats and carbohydrates. As much as this may sound terrifying for someone aiming to lose weight, this really is the way to go.
If you’re looking to burn more calories on your run, your pace should be moderate or fast. If you’re trying to shed some fats, keeping a steady, easy pace is your answer.
You must remember to eat enough so your body has the energy to take you through those runs, but there are some better and some not-so-good alternatives. Before going for a long run, aim to have some carbs your body can digest easily. Think bananas, smoothies or porridge with some agave or honey.
Alternatively you can give fasted run a go. This means not eating anything for about 2 hours before your run or getting your running in before breakfast. That way your body will start using up the fat that’s been stored for fuel, and make your running more efficient. In that case, keep your pace slow to moderate.
Whichever option you decide to go for – don’t forget to eat up post-run. Your body has to be refueled for the muscles to recover. Focus on getting those carbs and protein in.
4. Give your run a bit of a boost and beat the plateau
As mentioned, after running for a while, most people tend to hit a plateau when it comes to trying to lose weight and making their running routine more efficient. This is where some outside assistance can help make a world of difference.
Find supplements to help you get your energy up before a run, and keep that power going throughout your workout. We strongly recommend opting for natural supplements such as Joggo Runner’s All-in-One.
Joggo supplements are created to help runners lose weight faster while building up their endurance and running progress. Since the easy-to-use dissolvable powder contains zero sugar, there’s no need to worry about an added calorie intake either.
Taking 1 scoop 20–30 minutes before your run aids fat burning, increases metabolism, and offers hydration, which is vital for muscle recovery. A combination of B vitamins helps convert food into energy and assists in the breakdown of carbs, fats, and proteins – you know, all those fuels you need for your run. The Joggo Runner’s All-in-One is packed with beneficial electrolytes and even helps you improve your cardiovascular health.
It is very important to know what kind of supplements can help you achieve your running goals, especially as a beginner runner. The key is keeping things natural and making sure to combine them with a healthy diet. By the way, should you go for the Joggo supplements, you’ll also get a free personalized Diet Guide to help you achieve your #bodygoals faster.
5. Run to your own beat
There’s nothing like hearing your favorite upbeat song blasting from your earphones to get that pace and motivation up during a run. Take time to put together your ultimate running playlist to get you through the moments where you feel like you’re too tired to carry on. In most cases you’re actually not and just need a little boost to take your mind off running and keep you going. An awesome, upbeat and energetic playlist will do the trick!
If you’re running low on inspiration, you can find a ton of ready-to-use running playlists on Spotify and other music streaming platforms. Just click “download” and get going!
6. Relax, recover, repeat
One of the most important things about creating an effective and sustainable running routine is taking the time to rest. As with any workout, running puts a strain on your body so giving yourself some time to recover is vital in order to keep your progress strong. And no – it’s not going to hinder your weight loss, unless every day turns into a rest day, so stop beating yourself up about needing time to relax.
Recovery time is important to help your body adjust to the workout load. If you simply keep going without any time off, you’ll probably just end up getting sick of running, fall off the wagon, or might even injure yourself.
Your rest days are not just about running either – really give your body a break and try to avoid any sort of strenuous physical exercise. If you’re really itching to get back on the running track or hit the gym (you know – because of the guilt), fill your day with other activities to keep you busy. Schedule a massage, meet up with friends, go to the movies – the world is your oyster! But whatever you do, just don’t lace up those perfectly fitting running shoes!
Results may vary due to personal features. Always consult a professional for medical advice.