|Exercise (30 minutes)||Calories Burned|
|125-Pound Person||155-Pound Person||185-Pound Person|
|Walking: 3.5 mph (17 min/mi)||107||133||159|
|Volleyball: competitive, gymnasium play||226||281||335|
|Hockey: field & ice||240||288||336|
|Football: touch, flag, general||240||288||336|
|Running: 5 mph (12 min/mile)||240||288||336|
Can Running Help Lose Belly Fat and to Lose love Handles?
Running is recognised as one of the best ways to target and reduce belly fat and fat accumulated at the waist (love handles). Most experts recommend working up to running 30 - 60 minutes a day, 4 - 5 days a week for optimal results. However, be sure to consult with your doctor to ensure a running weight-loss regimen is suited for you.
Running Can Act as a Calorie Suppressant
Various studies have cited running as a natural appetite suppressor with lasting effects of up to 3-9 hours. Researchers are still unclear about the reasoning behind this, but some have attributed it to ghrelin, a hunger hormone. When running, this hormone is suppressed while more satiety hormones are produced. The effects of natural appetite suppression have been noted for its usefulness as a form of prevention for overeating. A recent study found that when participants exercised for 60 minutes, their risk of overeating dropped to 5%.
To Run or Not to Run: Is Running for Weight Loss for You?
Running is a superb form of exercise. It is accessible, doesn't require equipment and can burn a good proportion of calories. The benefits also extend far beyond burning calories. Running can be an indispensable tool for your general well-being.
Health Benefits of Running
- Helps Prevent Cataracts
- Helps Prevent Knee Damage and Knee Pain
- Lowers Blood Sugar
- Reduce Heart Disease Risk
Despite the numerous health benefits, be sure to practice caution before adopting any new form of exercise. If you are suffering from a medical condition or injury, it is highly advised you contact your local practitioner before making any changes to your exercise regimen. A consultation with your practitioner can help ensure you possess the correct running technique and find ways to integrate running into your lifestyle based on your needs appropriately.
Tips for Running for Weight Loss
- If you decide to incorporate running into your fitness journey, be sure to practice proper running form to avoid injuries.
- Ensure you are wearing the correct shoes and clothing to prevent the risk of injury.
- Warm-up before running to lower your risk of injury, activate your muscles and increase the range of movement in your joints.
- Ensure you are observing a healthy diet to notice the full effects of your workouts.
- Listen to your body. You shouldn’t run if you’re feeling exhausted, unwell or in pain. Be sure to consult a doctor if you are experiencing any of these symptoms.
The Bottom Line
Thanks to the simplicity and convenience running offers, it makes an excellent tool for weight loss and health optimisation.
In addition to its ability to help reduce belly fat, its vast number of additional benefits such as possibly suppressing appetite, boosting mood and increasing longevity makes it an effective exercise to try out.
For more information on running, explore our knowledge base to find the various types of common running injuries, ways you can prevent running injuries, and new methods of running that could potentially optimise your performance.
Consult with one of our practitioners today to understand how running can benefit your lifestyle.
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- Harvard Health. 2021. Calories burned in 30 minutes of leisure and routine activities - Harvard Health. [online] Available at: <https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights> [Accessed 9 November 2021].
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- Crochiere, R., Kerrigan, S., Lampe, E., Manasse, S., Crosby, R., Butryn, M. and Forman, E., 2020. Is physical activity a risk or protective factor for subsequent dietary lapses among behavioral weight loss participants?. Health Psychology, [online] 39(3), pp.240-244. Available at: <https://psycnet.apa.org/doiLanding?doi=10.1037%2Fhea0000839> [Accessed 9 November 2021].
- WILLIAMS, P., 2013. Walking and Running are Associated with Similar Reductions in Cataract Risk. Medicine & Science in Sports & Exercise, [online] 45(6), pp.1089-1096. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3757559/> [Accessed 9 November 2021].
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