Does running help you lose weight?

Running is recognised as one of the best ways to lose weight very quickly and improve your physical fitness. What’s more, the cardiovascular benefits alone are significant and can motivate you to start running. Running is one of the most practical and easy-to-implement exercises we have. All we have to do is lace up our trainers and get out the door. What’s more, it’s an excellent way of burning calories. However, running will only contribute to weight loss if it’s a sustained programme – meaning weeks and months on end.

Practical advice on how to start running

To begin running, it’s essential to start gradually. Start with short sessions, alternating walking and light running, to get your body used to the effort. Gradually increase the duration and intensity of your sessions.

In terms of training routines, consider a mix of long runs for endurance and shorter high-intensity sessions to improve your speed and metabolism. Also include rest days to allow your body to repair itself.

For breathing, practise diaphragmatic breathing – breathe deeply through the diaphragm rather than the chest. This improves oxygenation and can help maintain a steady pace during the race. It’s also a good idea to synchronise your breathing with your steps for greater efficiency.

Running and body composition

To preserve your muscle mass while burn fatall you need to do is make some simple changes to your technique.
First of all, say no to long-distance running. Any outing longer than 45 minutes can be detrimental to maintaining your muscle mass. The main reason for this is that during these running sessions, your body needs all the energy it can get. At such times, the easiest thing for your body to do is to draw on your muscles.

The benefits of high-intensity interval training: HIIT

An excellent way to combat this is to incorporate interval training into your sports routine. This is a way of varying the intensity of your training session to encourage your body to dip into your fat reserves. You could, for example, run for 1 minute at a fast pace, then run for 30 seconds at a slower pace to rest, and then do this again about ten times. With this type of training, your sessions will be fairly short, but intense. You can alternate with more endurance-oriented sessions by running, for example, for 30 minutes at an average pace.

When you start to incorporate interval training, it’s a good idea to ask a specialist for help in developing an individualised programme. This should take into account your current fitness level and your goals.

For most people, the best combination for losing weight is to run one day, then do a strength training session on the next.
If possible, don’t do both exercises on the same day. On the other hand, if you absolutely can’t avoid it, remember to space the two sessions out by at least 8 hours. This sports schedule will allow your body to recover from your session with all the energy it needs for a good workout.

Of course, it’s essential to give your body all the vitamins and minerals it needs. Make sure you eat plenty of protein-rich foods (meat, fish, soya). This is essential to help you maintain and build muscle mass. You’ll find a wide selection of high-protein products in the Sports section of our online Organic Pharmacy.

Staying hydrated

Whether you’re an athlete or just running for fun, it’s essential to stay hydrated. In fact, good hydration means drinking the right amount of water before, during and after sport. Water normalises body temperature and lubricates joints. It also helps transport nutrients to provide energy throughout the body. Water is vital for maintaining good health. When you don’t drink enough, your body can’t function optimally. As a result, you may experience fatigue, cramps, dizziness or other more alarming symptoms.

In conclusion, the last piece of advice would be to always make sure you stay well hydrated. In fact, if you feel thirsty, you’re already dehydrated. The easiest way is to drink regularly throughout the day and during training.

Is running a remedy for jetlag?

Of course, physical exercise such as running can help to reduce the effects of jet lag. However, it can’t eliminate it completely. Here’s how exercise can help:

Sleep regulation: Exercise can help regulate your sleep cycle. It can make you tired at the right time of day, helping you adjust to the new local time more quickly.
Energy boost: Exercise releases endorphins, which can give you a boost of energy and help you stay awake if you need to adjust to a new time zone.
Stress reduction: Jet lag can be stressful, and exercise is a great way to reduce stress. It can help you feel better overall and adapt more easily to your new surroundings.

That said, it’s important to pay attention to the time of day you exercise. Ideally, try to exercise in the morning in your new time zone to help reset your internal clock.

It’s also important to remember that exercise is just one part of a range of strategies for managing jet lag. Other strategies include staying well hydrated, avoiding alcohol and caffeine, eating light meals and gradually adapting to the new time zone before travelling if possible. And of course, listen to your body. If you’re too tired to exercise, it’s best to rest.

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