“They may go from being able to run 5 minutes at a time to running 15 or 20 minutes without needing to stop.”Īs you get better at the sport and movement, you’ll start to enjoy your runs a lot more - going for longer and longer as you improve. “By the end of 30 days, people should definitely feel more energetic,” writes Kim Brown, a veteran marathoner and writer for. You may or may not lose weight depending on how you eat, but your conditioning and endurance should improve dramatically in your first month of running or jogging. Study proper running form and consider filming yourself running to identify your own form breakdowns.Īlright, we’ve finally arrived at one of the primary benefits of running.
#Running challenge for weight loss how to
Technique is important in running, and it takes a lot longer to master than most assume.”Įveryone knows how to run, but few people can do it efficiently in a way that minimizes injury and soreness while maximizing performance. “Running is like any other sport and takes considerable practice to get good at it. “As you get more comfortable with running often all this will begin to disappear,” he says.
Muscles will ache, feet may get blisters, knees may hurt…” writes Paul Ronto of .īut don’t worry, the aches and pains and sore legs won’t last forever. I’d feel safe saying that someone new to the sport will find the first few runs or even the first few weeks to be a challenge.
“Running is hard to enjoy right at the beginning. But running can lead to some serious stiffness early on due to its high-impact nature. Weight loss and proper nutrition is a far bigger topic than we can cover here, but it’d be wise to eat mostly clean, nutrient-rich foods (whole grains, fruits, vegetables) and lots of protein your first month of running to ensure the best results.Ĭhances are, when you first start running or jogging, you’re going to be quite sore. She brings up an important point - it’s important to fuel your workouts but not overeat and create a surplus of calories. “I’ve seen too many runners gain weight as they start to eat more food!”
“Weight loss is not a guarantee unless they change their eating habits,” adds trainer and instructor Pam Sherman. (A calorie deficit means you’re consuming less food energy than you’re burning on a daily basis.) “ If paired with a calorie deficit you could expect to lose anywhere from 2-8lbs (you first month).” “Any cardiovascular exercise is a great way to burn calories, but there is no afterburn effect as there is in weight lifting, and the amount of calories you burn depends greatly on exertion level and time,” writes trainer Alysa Boan. So is running around 3 miles, 3 times per week, enough to lose weight?Īll experienced runners and personal trainers will tell you - burning calories means nothing if you’re not backing it up with solid nutrition. Walking burns a bit less, and people with more bodyweight can burn more due to the work they have to do to cover the same distance. In general, you should burn about 100 calories per mile that you run. The exact number of calories you’ll burn running is simple, but also not. I spoke with a handful of marathoners, runners, and personal trainers about what you should expect if you commit to regular running workouts for 30 days. Your endurance will skyrocket and, though you’ll feel exhausted at first, eventually your better conditioning will likely lead to increased energy and a better mood most of the time.
What will your running before and after look like?ĭuring your first month of running, expect to be really sore for most of it! You can expect to lose anywhere from 2-10 pounds or so IF you clean up your diet and eat in a caloric deficit - that’s assuming you run a few times per week. When people first start looking to get in shape, running is often the default choice.Īnd it’s easy to see why: Running is easily accessible to everyone (do it on a treadmill or just walk outside!), requires no special equipment, and burns a lot of calories.īut what kinds of results can you actually expect to see in your first month or 30 days of running? Will you lose weight? Get a six-pack? Develop bulging calf and leg muscles?
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