4 Typical Running Mistakes That Make Losing Weight Difficult Or Even Prevent It

Running mistake muscle growth

If you want to lose weight, you have to move. Cardio training is considered the ultimate calorie killer.

It is not without reason that the running routes, especially in the warmer seasons, are full of newcomers who promise a lot from their regular jogging sessions – especially less weight.

But many beginners forget that jogging alone is not a miracle cure that will melt the pounds overnight. This includes more!

So if you want to lose weight while running, experts say you should avoid these four mistakes:

1. You don’t keep an eye on your calorie balance

Running calorie balance

The mistake: If all the calories that you just used up while jogging are directly consumed again, you will not lose weight. To lose weight, you have to burn more calories than you eat – the calculation is that simple.

The solution: Track calories, always keep an eye on how high your own gross turnover is, and how many kilocalories you have consumed during cardio training.

If you want to lose weight, the calorie deficit is very important – it should be between 300–500 calories a day.

2. You only run flat routes

Running flat rounds mistakes

Beginners, in particular, are looking for routes that they can master without any problems: flat asphalt roads or paths without hills, trails, and obstacles.

The mistake: In the long run, the body gets used to the route and the challenge; ultimately, it works less and uses less energy.

The solution: Variety! The best way to integrate sprints into training is to look for paths that go up and down, like winding paths and steps. The body always gets new impulses and burns more calories.

Another advantage of this interval running: “You achieve similar results in less time,” explains a trainer. “If you don’t have time to walk on the treadmill for 45 or 60 minutes, you can run HIIT-style for 10 to 20 minutes and still make progress.”

3. You run less than three times a week

Running mistakes less then 3 times a week

The mistake: Running 20 to 30 minutes twice a week is better than nothing. With this workload, you hardly burn calories and will never reach your desired weight.

The solution: Get into your running shoes at least three times a week and jog for 45 minutes each. It does not matter the speed or the length of the route. The main thing is to keep moving regularly over a longer period of time. This is the only way to boost your metabolism and switch to fat burning.

Important: A lot does not necessarily help a lot. If you exercise more than three or four times a week, your body will slow down at some point, and you won’t lose weight either.

4. You do nothing for your muscle growth

4 typical running mistakes that make losing weight difficult or even prevent it

Anyone who has been looking for a sport to lose weight for a long time and has discovered running for themselves, understandably holds on to it – and doesn’t want to do anything else.

The mistake: Running in conjunction with a balanced diet and a calorie deficit can help you lose weight. However, if you want to actively shape your body, become stronger, and boost your fat burning to the maximum, jogging is not enough.

The solution: Strength training! The mix of cardio and strength training leads to the greatest success in the long term. Muscles don’t just burn energy, when they are at rest – you also need it to make progress while running. For example, a strong core is essential for a healthy running style.

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