Running can be a great option to promote healthy and sustainable weight loss.

Losing weight requires you to burn more calories than you consume, and exercise can help you do that. Running burns more calories than most other types of exercise because it requires multiple muscle groups to work together. Plus, you can continue to burn calories long after your workout. This is called excess post-exercise oxygen consumption (EPOC), which is caused by your metabolism being elevated after exercise.

1. Health Benefits of Running

Running is one of the most effective and simple ways to get maximum physical activity. When you run, you push yourself forward and your feet bounce off. The quadriceps, hamstrings, glutes, hips, calves, and foot muscles work hard. The moment your foot hits the ground, you create a force that runs through your body, strengthening your muscles and bones. In addition, your foot and calf muscles act as a pump that helps circulate blood to promote cardiovascular health.

Moreover, jogging also helps improve your mental health. Endorphins – a happy hormone – are released during physical activity, helping you reduce stress.

If you jog outdoors, your body has the opportunity to increase vitamin D absorption, which helps improve mood, increase resistance, and is good for bone and joint health.

Jogging is a sport that brings many health benefits.

2. Does running help you lose weight?

Running is a great form of exercise and is extremely helpful in losing weight and staying in shape. A study from Syracuse University (New York, USA) found that running a mile (equivalent to 1.6 km) burns 33 more calories than walking the same distance.

Running has the potential to burn a large number of calories, but weight loss is not just about how many calories you burn. Many other factors affect your weight, such as diet, hormones, genes, overall exercise habits, and lifestyle.

When implementing a weight loss diet, you should consult an expert.

Furthermore, you will not achieve your weight loss goals if you focus on running alone. You need to find a balance between cardio and weight training. Weight training and cardio provide more strength and strengthen connective tissues and protect you from injury.

It is more important that you give your body time to recover the energy it needs. Sleep is important. You need at least 6 hours of sleep per night, but 7-8 hours is best.

3. 6 useful tips when you start running

Running can improve your health and help you lose weight in a healthy, sustainable way. If you want to start running, refer to the following tips:

• Warm up: Always remember to warm up before running or doing any exercise. Static exercises will help loosen your muscles and prepare your joints for the upcoming workout, while dynamic exercises will increase your heart rate and blood circulation.
• Happy Mood: You need to have a happy and comfortable attitude when you start running. If you hate it or have had negative experiences, you will be reluctant and uncomfortable when you go out. Get a running buddy or join a running club to make it more regular.
• Prepare your clothes carefully: Make sure you are fully equipped with the right clothes for running. For example, a sports bra, leggings and a t-shirt as well as standard running shoes.
• Start small: Start with brisk walking and spend at least 6 weeks building a regular running habit. Alternate between walking and running, and aim to increase your running time each day.
• Breathe properly: Breathing is an important element of running and breathing incorrectly or irregularly can have negative effects on the body. The diaphragm is responsible for drawing air into the chest cavity, but for it to do this properly, you need to keep your back straight. Otherwise, other muscles will start to slacken and when they are overworked, you may get cramps.
• Proper Rest: Take at least 2 days of complete rest each week to avoid overtraining, which can cause injury. Consider other low-impact activities, such as swimming, at least once a week.