Running is great for your overall fitness and there are so many psychological benefits to running. Even with the weather changing, I still love to put my music on and just get outside and clear my mind with jog. However if you are goal is to lose weight, you’ll probably be disappointed if you’re trying to lose weight exclusively by jogging.

When you first start running you will lose some pounds in your first few weeks before hitting a plateau, unless you mix up your training plan and make additional lifestyle changes. That’s because your body adapts when you repeat any activity for a long period of time. In fact, some studies show that your metabolism becomes more efficient in just one week.

Before you stop running, keep in mind that running can still be a valuable part of your training program. To make your training plan more efficient try implementing these strategies into your training programme:

• Use high intensity interval training (HIIT).  I use this method simply because it works. With high intensity interval training, you alternate between brief sessions of very strenuous activity and less intense recovery periods. For example, you could sprint for 30 seconds, walk for 2 minutes and then jog 1 minute for 3 rounds.

Run on a different terrain. Instead of just running on the pavement, mix it up by include a park runs and hill runs.

Time your runs. This is best way to see if your fitness levels are improving and it can motivate to go faster on your runs.

• Train for strength. It’s also important to build up your muscles, so you’ll burn more calories even at rest. Add some form of resistance training and challenge your muscles.

• Avoid overeating. Many runners overestimate how many calories they’re really burning. You could end up gaining weight by eating more food than you body needs, thinking that the running will counteract it.

• Pace yourself. On the other hand, set your own goals. Depending on your size and other factors, you burn about 100 calories per mile regardless of speed. If you like jogging slowly, it will take you longer to lose weight, but you’re more likely to stick with a program that you enjoy.

Physical activity is essential for your overall wellbeing, but diet plays a bigger role in managing your weight.

While you are trying lose weight do not forget to:

• Manage stress. Chronic tension can affect your hormones and make you store more fat. When we are stressed our bodies release more of the hormone Cortisol. Studies have shown that stress and elevated cortisol levels tend to cause more fat to be stored in the abdominal area.

• Sleep well. High quality sleep is also essential for your overall health, including digestion and hormone levels. Go to bed and wake up at the same time each day. Allow yourself 7 to 8 hours of sleep each night.

If you want to know more about how to make your nutrition and your workouts more effective then get in touch.

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