Does running really make you lose weight? Opinions are divided: some claim that running allows you to lose weight, while others believe that it is not enough. So what is it really?
According to experts, running can be a great way to lose weight, provided it is combined with a healthy diet and a balanced lifestyle. In fact, running burns a large number of calories in record time, which can help create the calorie deficit necessary for weight loss. But beware, losing weight is not just about burning calories!
To lose weight in a sustainable manner, it is essential to maintain a reasonable calorie deficit and to favor a healthy, balanced diet over restrictive diets. In short, running can be a powerful ally in your weight loss program, provided you combine it with a healthy diet, regular physical activity, and a dynamic lifestyle.
8 week running training plan for beginners
Week 1-2
- Day 1: Walk for 5 minutes, then alternate between running for 1 minute and walking for 1.5 minutes for 20 minutes, ending with a 5-minute cool-down walk.
- Day two: rest
- Day Three: Repeat the exercise from day one
- Fourth day: rest
- Fifth day: Repeat the exercise from the first day
- Sixth day: rest
- Day 7: Walk for 5 minutes, then alternate between running for 1 minute and walking for 1.5 minutes for 25 minutes, ending with a 5-minute cool-down walk.
Week 3-4
- Day 1: Walk for 5 minutes, then alternate between running for 2 minutes and walking for 1.5 minutes for 25 minutes, ending with a 5-minute cool-down walk.
- Day two: rest
- Day Three: Repeat the exercise from day one
- Fourth day: rest
- Fifth day: Repeat the exercise from the first day
- Sixth day: rest
- Day 7: Walk for 5 minutes, then alternate between running for 2 minutes and walking for 1.5 minutes for 30 minutes, ending with a 5-minute cool-down walk.
Week 5-6
- Day 1: Walk for 5 minutes, then run for 10 minutes, walk for a minute and repeat this period of 10 minutes of running and 1 minute of walking twice, ending with 5 minutes of walking until you calm down.
- Day two: rest
- Day Three: Repeat the exercise from day one
- Fourth day: rest
- Fifth day: Repeat the exercise from the first day
- Sixth day: rest
- Day 7: Walk for 5 minutes, then run for 15 minutes, walk for a minute and repeat this interval for 15 minutes of running and 1 minute of walking twice, ending with 5 minutes of walking until you calm down.
Week 7-8
- Day 1: Walk 5 minutes, then run 20 minutes, then walk 1 minute and repeat this interval of 20 minutes of running and 1 minute of walking twice, ending with 5 minutes of walking until you cool down.
- Day two: rest
- Day Three: Repeat the exercise from day one
- Fourth day: rest
- Fifth day: Repeat the exercise from the first day
- Sixth day: rest
- Day 7: Walk for 5 minutes, then run for 25 minutes, walk for 1 minute and repeat this interval by 25
