Running: do it well to lose weight

To throw off the extra pounds with the race you do not have to overdo it, but proceed step by step and also take care of the feeding.

The arrival of summer is the moment of good intentions: the favorable climate, the desire to overcome the infamous “costume test” push us to overcome laziness, cut extra calories and start moving to throw down those extra pounds that afflict us.

What better choice than a run to the park? It is simple, cheap, affordable for everyone: but the initial motivation boost may not be enough, or even be counterproductive. It is true for running what it is for any other physical activity: it is easy to run into errors that can cancel out the undoubted benefits of sporting activity.

Know your limits

First of all, it should be noted that running is a sport for many, but not for everyone. The relative ease with which you can start a running program and the growing popularity of this sport, especially at an amateur level, is likely to deceive us, especially if the goal is to lose weight.

It is very important to undergo a medical examination for sports fitness, in order to exclude any contraindications: starting to run without being aware of your limits and physical peculiarities is the main road to injuries and joint problems that could compromise the effectiveness of running.

Knowing one’s limits also means knowing how to interpret the signals that our body sends us. Once you start, it is very important not to force the stages: proceed step by step, without neglecting the importance of warming up and without focusing exclusively on the pace, speed or distance traveled. It is more important, especially in the first sessions, to accustom the body to fatigue and respect recovery times: it is more productive for one’s own well-being and health and protects us from the risk of injury.

To “listen” to the signals of our body it can help to keep the heart rate under control (perhaps with the help of a heart rate monitor) hand in hand with the pace of the race: if the primary goal is to burn calories and strengthen the heart, excessive effort can be counterproductive. The ideal beat rate for maximum results is about 80% of the maximum heart rate: a factor that varies mainly according to age.

Not only running: the feeding of the runner

Obviously, running is not in itself a panacea and alone cannot be enough to throw down those extra pounds: taking care of nutrition remains a very important aspect, not only from a quantitative point of view.

It is not a question of “going hungry”, but more than anything else of paying attention to the quality of your meals, especially during training sessions. The diet must necessarily be calibrated on your individual characteristics and on the training program you have chosen to follow, but there are some general guidelines to follow:

• avoid, or limit as much as possible, the consumption of alcohol and sugary drinks. Conversely, it is important during the session to maintain adequate hydration and not to underestimate the need to drink plenty of water
• balance in carbohydrate intake. Bread and pasta are not necessarily to be eliminated: the body needs the right amount of energy to support physical effort. Instead, more moderation is needed in the consumption of cold cuts, cheeses and desserts.

Finally, last but not least, advice concerns clothing, especially shoes. There are several models on the market, suitable for the most diverse needs: a small but important investment to make your experience more comfortable and safe.