You won't lose weight from running if you skip these steps

 This is not the secret to peanut butter and jelly for weight loss.

  

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lose weight from running 
                        

 You may have heard how running a marathon can help speed up weight loss, and you want to give it a try. Maybe he's working with a friend, and you think he'd work with you, too.

Well, this is where most people get it wrong. The marathon is no joke. Sure, I ran a half marathon during my weight loss journey, but that affected me a few months later.


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I didn't know how to refuel myself properly. I was 6 miles away when I felt like my body was gone, yet I still had another 7 miles to go. This is when my mental strength collapsed. It felt like the distance to the finish line was ten years away.

I got edgy - checking my watch every minute, doubting my chances of finishing the race. Besides the fact that I wasn't eating enough calories before I got into the race, by the 10th mile, my eyes started closing.

I could barely see the tracks in front of us. I was about to crawl my way to the finish line and hated running at that moment.

I wish I knew what to share with you now when I ran my first half marathon. This could have saved me from hitting a plateau and regaining the weight after I reached my goal of losing 40 pounds.

If you are planning to run your first marathon, this article will help you avoid making some of your mistakes and help you run smoothly.

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Start building momentum with a small sprint

The most important step you can take when preparing for your first marathon is to make sure your body can handle the distance.

It is best to start with 5 km and 10 km and then a half marathon to prepare you both physically and mentally for longer distances.

Allocating time on your feet will help you build that base you need to keep working on more and more miles.

It is also useful to test your ability to run for one hour comfortably. This will make the method of marathon training less intimidating; You've built a basic level of endurance and speed, and your body will already get used to the increased weekly mileage, sore limbs, and often insatiable appetite.

Enhance your inner mental strength

Most runners often forget the psychological aspect of training. But you have to think of your brain as a muscle.

Just as you need to build strength in your hamstrings, calves, and core, you also need to train your brain to prepare for the challenges and discomforts you will face.

Self-confidence is one aspect of feeling mentally healthy. Feeling comfortable in smaller races will make you more confident while competing in the race.

Check your body energy

Before you start the race, check your weight before and after your run to make sure you haven't lost more than 2% of body fat. Some runners feel dizzy or nauseous when running on an empty stomach.

If you want to finish the race, you'll need to use saved energy.

 To fill your body with energy, you can eat a carbohydrate-rich snack 30 minutes before your morning workout.

While you're running, you'll want to eat gels or chews that are filled with a mix of high- and fast-burning carbohydrates so you can get a quick boost of energy and replenish the carbohydrate stores you need later.

It is also important to check your urine to assess hydration status. You can tell if you are dehydrated by the color of your urine, which is usually dark yellow.


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Tip: Drink two 8-ounce glasses of water or an energy drink two hours before you start your run so that fluids are absorbed into your system.

Give your body enough time after your run to recover

During rest days, try to get plenty of rest and sleep. Eat balanced meals. Allow your muscles to recover from workouts to prevent mental fatigue.

Injury is the biggest enemy of any marathon runner, and the best defense against injury is rest and recovery.

You may want to reduce your total mileage by 50% in the two to three weeks before your full marathon to get your body back on track before the event.

Lowering the mileage and intensity of running, similar to taking rest days, might make your body feel capable of optimum performance on race day. Consider eating a post-run carb and protein snack within 40 minutes of your run to help your body rebuild its muscles.

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