If you are still afraid to step into the gym despite the ease the pandemic restrictions due to the covid-19 epidemic, running outdoors to lose weight may be a good idea! When you take out your old sneakers and go for a jog near your house, after all, running is as easy as walking, right?
wrong! Sorry to break your fancy fantasies, running is not as easy as you think, which is why you should read this article. This article will help you plan how to use running to lose weight for a week during the ease of the pandemic restrictions, and the running diet guidelines. If you want to use running to lose weight during the epidemic, please continue to read.
Running + Strength Training Weekly Training Method Arrangement
It is recommended for beginners (or people who haven’t run for a while) to start with 1 strength training + 2 runs a week. Once you get used to this routine, try the following weekly plan:
Monday: Dash
Run for 20-30 minutes, using 70-80% of your strength.
Try running and chatting with other people at a speed that will make you gasp. Finish off with a slow walk, followed by a 5-minute stretch. If you are a novice, you can divide running into walk/run/interval, and gradually increase the running time as your body gets used to it.
Tuesday: Strength circuit training
It’s a full body workout, compound workouts like squats, pushups, rows, lunges, and core exercises.
Wednesday: rest day
A day off means taking a good rest. Put down the iPad, don’t do any exercise, just rest.
Thursday: Dash
Run at a steady pace for 20-30 minutes, using 70-80% of your strength. Finish off with a slow walk, followed by a 5-minute stretch.
Friday: Strength circuit training
Repeat the same workout as Tuesday, and consider adding more weight to challenge yourself.
Saturday: Dash
It is recommended to run for 40-70 minutes, at a speed you can easily run and chat with others. Finish off with a slow walk, followed by a 5-minute stretch.
Sunday: rest day
I’ve said it before, so I’ll remind you again: rest days are all about allowing your body to recover from training. If you really can’t sit still, try dynamic stretching.
How to mix the right diet before and after running?
This is a question many people have, but the answer is actually quite simple. Nutrition expert Anita Bean (the latest book I Can Run) will explain to you:
Before running: eat the main meal in the first 3 to 4 hours, and eat a dessert in the first half hour
The best time is 3 to 4 hours before running, because the body can fully digest the food and convert it into energy and send it to the blood and muscles.
It’s easy to feel sick if you eat a big meal too close to your run time. So I suggest that long-distance running is better at night or on holidays.
However, it can still be fine-tuned according to the situation. For example, you want to exercise at 6:00 pm, but have already eaten at 1:00 pm. There is a five-hour gap in between, and you can have a dessert.
Eating a dessert half an hour before your run will help raise your blood sugar slightly, making sure you don’t get hungry halfway through the run and maintain your energy for longer.
On the run: Replenish simple, well-absorbed carbohydrates between the 60th and 90th minutes
Running for more than an hour can make it easy to crave food. Between the 60th and 90th minutes is a critical period because that’s when your glycogen stores (energy in your muscles and liver) start to deplete and you feel tired. You have to slow down, or just stop. Before reaching the final point, you need to replenish food.
If you’re new to running, and you’re running in a park near your home, the best time to run is after 45-60 minutes of running. But it also depends on your running intensity and how much you eat the day before. The choice of food types is also very important!
When running, you don’t need to eat complex, nutritious foods. You just need simple carbs. That’s right, it’s sugar. Sugar is bad for your teeth, but it’s good for your running performance because it’s absorbed quickly and gets into the bloodstream and muscles quickly. This allows you to continue exercising for longer periods of time at the pace you choose. Try it out:
- Bananas
- Dates or other dried fruits
- Homemade energy bars/energy balls
After a run: Before rushing to open the fridge, assess your hunger level
Fat burning after a run can start to feel hungry. A 2019 study by Physiology & Behavior found that after 12 weeks of moderate-intensity aerobic exercise five days a week (burning 500 calories a day), overweight women lost both weight and fat. But in the process, their hunger increased and they ate more calories.
To assess whether hunger is coming from a physical or psychological need – Mindful Eating is a good way to do it. Before rushing to open the refrigerator, assess how hungry you are. This can help you understand when your body needs something.
Before creating a calorie deficit with exercise, make sure you’re eating enough food. If you’re not sure how many calories you need to eat in a day – check out our easy calorie calculator now to make sure you’re getting the right amount of food.
Running doesn’t have to be your daily routine, and it’s all done at the same pace and distance. This is the most injury-prone way; instead, set yourself a plan that adjusts the distance and pace of your runs so you can run for a long time and stay in good shape. Whether it is a beginner 5k running plan or other more advanced plans, please remember to implement and persevere, and you will definitely get good results.
Recommended reading:
Running the most afraid of poor endurance? 7 good ways to help you enhance endurance
