Not everyone admits it, but most of us run – among other things – to keep our weight under control. To stay healthy and live a long, happy life. Even if running is not always the most pleasant form of exercise, it is beneficial. And after running there is also some candy in it, without having to feel guilty … right?
Today we want to get to the bottom of the fact that you may not be losing weight as much or as quickly as you expected. Or have you even gained a bit since you started running?
If you consciously pay attention to what ends in your stomach, it will make it undoubtedly easier for you to maintain your desired weight without restricting yourself too much. We know that running is exhausting. That is why we want to support you in making the best of it so that your efforts will bear fruit.
Many runners now probably think that their main goal is not to lose weight, but to do well in a race, for example. That’s great. However, many runners also cite desired weight loss as one of the main drivers of running.
YOU MAY BE ASKING YOURSELF: CAN I DO ANYTHING TO LOSE WEIGHT FASTER?
Unfortunately, when runners start to train seriously, they often gain a little. This can be especially true for newbies very frustrating (and then we wonder why so many runners give up!).
If you understand the physiological principles and reasons behind the initial weight gain, you can stay relaxed and continue to work towards your long-term goals – because you can be confident that you will ultimately achieve your fitness and running goals.
HERE ARE 6 REASONS WHY YOU MIGHT NOT LOSE WEIGHT FROM RUNNING
6. YOUR SCALE SHOWS YOU SOMETHING.
If your scales were a person, you would be a swindler call. It only gives you a single number – your weight – which often says little about what happens in your body.
Drink a litre of water, and you weigh one kilogram more.
It’s a pretty striking example, but you understand what we mean, don’t you? Your absolute weight on a scale is not necessarily significant if you want to lose weight. And certainly not when it comes to your fitness.
5. ADDITIONAL WATER STORAGE
If you train more intensely for a race, your body will create additional water reservoirs to repair injured muscle fibers and to transport glycogen into the hard-working muscles.
You will also likely drink more to regain fluids after running. Water quickly increases the number on the scales – without reflecting the training-related changes.
4. MUSCLES WEIGH MORE THAN FAT
After a few running sessions, of course, you won’t turn into a muscle pack, but over time your body will build more and more muscles and burn more fat.
This is excellent news for your general fitness and also for your running times. On the scales, however, this is only reflected in a higher number. This is because you replace less dense adipose tissue with very dense muscle tissue. So your scale may show a little more – but that’s a good thing! This is the only way to get faster and fitter.
3. SHORT-TERM RESULTS
Did you know that you need to save 3,500 calories from losing 0.5 kg? If you want to lose weight sustainably and healthily, you should try to save around 300 – 600 calories every day.
So you can slim down 0.5 – 1 kg per week. If you stand on the scales every morning, you will learn little about your long-term progress or easily read how much you have lost.
Instead, if you weigh yourself daily, you’ll only be tracking fluctuations in your fluid balance and other unimportant weight data.
You don’t expect a drastic improvement in your 5 km best time after just one week of training. So after a week of running practice, you shouldn’t expect to be 2 or 3 kilos lighter.
2. “I EARNED IT” – FOOD AS A REWARD
Admittedly, you burn more calories while running than with any other sport. But even if you need a lot of energy to do this, it doesn’t mean that you can eat what you want and still lose weight.
Runners often justify unhealthy foods that they deserve it “because I’ve been running an hour today .”
Many running groups still meet in the café after a weekend run. A frappuccino with a small piece of the cake quickly wipes out the calorie deficit after the series. So it does not work with the weight loss.
So even if you burn a lot of calories while running, you still have to keep an eye on what, how much, and how healthy you eat – otherwise, the shot will quickly backfire.
As described in this article about losing weight and running, your muscles need to be provided with the necessary carbohydrates and protein for their regeneration. A balanced diet is a balancing act, and for many people, the most challenging part of running to lose weight.
Focus on regeneration and provide your muscles with the nutrients they need to recover. The harder you train, the more often you will be hungry. The art is to fill your energy reserves with foods that are high in nutrient density and quality.
Keep in mind: In the long run, the calculation of risking your muscle recovery for a few calories less won’t work.
The number on the scale is arbitrary – just relying on it can stand in the way of your long-term progress. However, you work continuously on your fitness and your training level. You will soon run faster and further and generally live healthier.
When you run, you burn an average of about 100 calories per mile, but the exact number depends on your pace, height, and metabolism.
1. HIDDEN CALORIES
Sports drinks and energy gels are the best examples of calorie traps because they have a very high calorific value.
You have to test your strategy for energy supply on the day of a race beforehand in long-distance runs in order to perform optimally. Also, long marathon training sessions themselves require the right amount of energy in the form of gels and sports drinks.
At the same time, this also means that the result of these long workouts is that you burn fewer calories than you thought. Nevertheless, don’t be tempted to save these critical calories – you need them for excellent performance and to keep improving yourself.
So you could also be to blame for your weight, not going down.
CONCLUSION: CONCENTRATE ON THE IMPORTANT VALUES
In short: running doesn’t necessarily mean that you will lose weight.
Yes, you burn more calories while running than you do during other activities – but your scales shouldn’t be the first or only yardstick for your fitness level or training progress.
Weight loss will always be an essential motive for starting to run on the best treadmill for apartment . But don’t let the numbers on your scale drive you crazy.
Instead, focus on how you feel. Do you have more energy, do you feel more energetic, do you think your clothes fit you better? Your feelings are not quantifiable and, at the same time, a much more accurate indicator of your progress.