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Runners experience the most fat loss in their first few months of running. After a while, running becomes easier and losing weight becomes more difficult and for some runners, it stops completely.
It's common for runners to hit a fat loss plateau. As the body becomes accustomed to the demands of running, it becomes more efficient. Simply put, the body burns less calories despite the same level of activity.
The following are some tips for runners to break through a plateau and get back on the road to fat loss.
Mix it up
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To keep the body from adapting to running, it's a good idea to change things up by varying the speed, length, or intensity of a run. Adding an extra mile or two, running at a slightly faster pace, or raising the treadmill incline can help the body burn more calories.
Try Tabata
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Tabata running involves running at maximal effort for 20 seconds, then resting for 10 seconds. The cycle is repeated continuously for four minutes. According to Professor Izumi Tabata, who created the method, Tabata training burns the same amount of calories in four minutes as steady-state cardio does in an hour, and burns up to 150 calories more even after the workout is over.
Tabata is best incorporated into a regular running program and should only be done twice a week to allow for recovery.
Pump some iron
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Strength training increases the body's metabolic rate, helps maintain lean muscle mass, and creates an after-burn effect even after leaving the gym. It also helps improve running performance by increasing endurance, power, and speed. Runners should start with light weights and progress to heavier ones when they're ready. They should ask a fitness professional for help with their form in order to avoid injury.
Eat well
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Runners have special nutrition needs and can't get away with scrimping on calories in order to lose weight. Instead, runners should focus on staying away from processed food and drinks. Runners should eat adequate amounts of carbohydrates in the form of whole grains, fruit, and vegetables, as well as protein from healthy sources like beef, bison, and turkey.
By adding variety to a running plan and eating nutritious food, runners can safely lose excess pounds without added time commitments and without compromising their training.
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