16 Tips To Lose Weight For Running
Running is one of the most fun, effective, and cheapest ways to get started on your weight loss journey.
Here are 16 tips for losing weight as a runner.
Tip #1 How to start losing weight
To lose weight you need to be in a calorie deficit. This is where you’re burning more calories than you’re eating and drinking in a day.
There’s two ways to achieve a calorie deficit : Consume less calories, or burn more calories by moving more. When you combine both, you get better and quicker weight loss results.
Tip #2 The type of food you eat makes a big difference
Most people that are trying to lose weight try diets that remove all the foods they enjoy eating. The problem when diets are restrictive is you won’t be able to stick to them for very long. That’s why most people get two weeks into a diet, fall off with wagon, and go back to their old way of eating. We’re not saying you can’t eat pizza ever again! A better way is to work towards eating higher quality foods, that keep you feeling fuller for longer.
For runners, having foods with the right vitamins and minerals, that help you recover after your run, is key to losing weight and keeping it off. Basically, what we’re saying here is that you need to be eating more fruit and vegetables. A way you can do this is by looking at your plate of food and making changes to the amount of each food on your plate.
Replace carbohydrates like pasta, rice, and bread, with fruits and vegetables, will help you to feel fuller for longer. You'll also consume less calories. This will help you achieve a consistent calorie deficit and start dropping the weight. So, not only will you be getting those important vitamins and minerals into your diet and feel better, you'll recover quicker and stay healthy. You’ll also be losing weight without even having to try.
Tip #3 Enjoy the foods you love while losing weight
Some of our eating habits and the foods we tend to eat, have been passed down from parents and family. These habits and foods don’t always serve us well. If you still want to eat these foods there are some ‘smart swaps’ you can do, that will reduce the calories you’re consuming, without sacrificing taste.
Here are a few things you could try swapping out
Try diet coke or coke zero instead of full fat coke and save yourself 150kcals per can.
If you enjoy pasta dishes then you can cut the calories by using reduced sugar pasta sauces with veggies instead of normal pasta sauces. This saves you 100kcals.
If you still have full fat milk then you could easily save 150kcals by swapping to skimmed milk. If this is a stage too far then try semi-skimmed for a month or so, then move on to skimmed.
These small changes will help you stay in a calorie deficit on a daily basis and help you lose the weight faster.
Tip #4 Consistency
You can have the best training or diet programme in the world but if you can’t stick to it, it’s useless. Most people try running for two weeks and then stop, or try dieting for a few weeks and then stop. This happens when you start a plan that is too different to what you are used to. The key is to introduce changes slowly. Those changes also still need to fit into your lifestyle.
So, if you know you can fit in two runs a week, every week, and do it consistently then schedule that in. If you say you’re going to do three runs and then have to miss one, you are less likely to stay consistent with your other runs. Doing what you can every week consistently is going to be key to your weight loss success.
You can also try setting the goal of going for a walk everyday, hitting 10,000 steps to burn more calories. You can also swap out one less healthy meal each week. Do what you can manage right now, and then progress from there but stay consistent.
Tip #5 See yourself as the person you want to become
By seeing yourself as the person that you’re trying to be, you’ll be more likely to exhibit the traits and behaviours of that person. So, start by saying “I am a runner, I am eating a healthier diet, I am going to run twice a week, because this is who I am now”. This is your new identity and if you become it and live it every day, you’ll never struggle with your weight again.
Tip #6 Using the ‘Run/Walk Method’ when you first start running
When you first start out running it’s important that you don’t do too much running too soon,. Your body needs time to adjust to running. If you’re heavier at the moment, you’re going to be putting more force through your joints when you run. It’s important to gradually build yourself into running continuously.
The easiest way to do this is with the ‘run walk method’. This is where you run for a period of time and then walk for a period of time. As you stay consistent with your running plan, you can gradually increase the time you run, and decrease the time you walk. You’ll soon get to the point where you can run for 30 minutes non-stop. You’ll have got there without the injuries that plague new runners when they try to do too much too soon. It’s also really important to leave a day’s rest in-between each run to give yourself, and your body time to recover.
We use this method with every one of our new running clients, alongside our guided audio runs. This is the safest way to get to running for 30 minutes non-stop.
Tip #7 How to accelerate your weight loss and become a stronger runner
As you start losing weight you can progress further, by adding some resistance training into your plan, which you can do either at home or in the gym. This will help you to build more strength and, by doing the right exercises you’ll become a stronger runner. You’ll also gain some muscle along the way, which will help you burn more calories every single day without even having to try. Resistance training is a sure fire way to start gaining more definition and feeling more confident.
Tip #8 Music can help you lose weight
Whether you’re running or working out, music can really help. Music helps you to stay motivated throughout your whole run, perform better in each run or workout, and help you maintain the pace you’re running at. So, for your next run, head over to Spotify and find your favourite songs and put them into a playlist, and have your headphones ready for your next run.
If you struggle to maintain your pace during your run and feel like you go off too quick, we’d recommend you choose a Spotify playlist based on beats per minute. Choose one that matches your pace, as this will help you to run at a constant pace. Then as you become a fitter, faster and get in better shape, you can choose a playlist with a higher beats per minute.
Tip #9 Guided Audio Runs
Most people that start running just go out for a run. The problem is there’s no structure to their running and often people end up doing too much too soon and their body just can’t cope. Guided audio runs are the perfect solution if you’ve just started running. They take you through your run, stage by stage, so you don’t have worry about when you need to walk and when you need to run.
In our guided audio runs we also give you coaching cues during your run to help you become a better runner and get the most out of every single run. They’ll also keep you motivated, and you’ll have someone there, by your side, while you run. It’s like having your own pocket-sized personal trainer.
Tip #10 Get a coach
Most people, when they start trying to lose weight through running, don’t have the support they need. If there was anything we want you to take away from this video it’s this…
Trying to get the results on your own is harder and more time consuming.
Having someone to keep you accountable every day, so you can get the results you want is the answer. We used to believe we could do this all on our own but we’ve realised that having someone looking out for you and keeping you accountable is key to success.
Getting the results you want without a coach takes longer. You'll spend more money on plans that don’t work, and it’s frustrating when you’re not making the progress you want to make. If you’re reading this blog right now, the chances are you want to lose the weight once and for all. The best way to do this is working with a coach. Someone that understands what you’re going through, found a way that works and will be there to answer your questions.
Tip #11 Have A Plan
If you have a plan that shows you which days you’re running, which days you’re resting and how many calories you need for the week, but is also adaptable enough to cope with when life throws you a curveball, you’re much more likely to stick to it and get to your goal. So make sure you’ve got a plan that is right for you, your lifestyle and your goals.
Tip #12 Reward yourself
Most people don’t give themselves the credit they deserve for actually doing what they set out to do in the first place. It’s important along your running and weight loss journey that you reward yourself for the achievements you’ve made. We suggest steering clear of food or drink rewards though.
Instead, why not try rewarding yourself with a visit to the cinema, buying new smaller clothes, or having a weekend break away. Be proud of what you’ve achieved so far and reward yourself accordingly.
Tip #13 Run with a friend
On those days when you don’t want to get out of bed and go for a run, having a friend, partner or someone you work with waiting for you, means you’re more likely to turn up and get your run done.
So, find someone that is of a similar ability to you and get them out for a run too! It’s a great way to catch up and means you can run and still have a conversation. Your run will be over before you know it.
Tip #14 When things get tough remember why you started
Most people that want to lose weight have a compelling reason why they want to lose weight and start running. So what is yours? If you ever hit a low point, or you’re lacking motivation, go back to the reason you started on this journey. It’s an incredibly powerful way to rekindle motivation and get out for that run.
So whether you want to be around to see your kids and grandkids grow up, feel more confident, be comfortable taking your top off on holiday, or fit back into the clothes you’ve pushed to the back of your wardrobe, go back to this. It will help you to stay on track and get the results you want.
Tip #15 Remember how it feels to complete each session
Most people that see us think we wake up at 4am, jump out of bed with our trainers on raring to go. Fair enough, that is the case most days. But on those days when we don’t feel like doing a session, we remember the great feeling we get when we’ve completed a run or workout. If you wake up in the morning and it’s cold, wet and windy, just remember how it feels when you’ve completed your session, knowing you are one step closer to your weight loss goal. It will keep you turning up and being consistent with your runs and your workouts!
Tip #16 It’s down to you
Ultimately, this comes down to you. No one can do the run for you, no one can make healthier choices for you, but you can have some help along the way.
