LifeSurance.info – The benefits of running in the morning to lose weight can be obtained if done consistently. This exercise can increase the body’s metabolism and burn more calories, so it is good for those of you who are on a diet and want to lose weight.
The number of calories burned while running actually varies, depending on your weight, running speed, and running duration. However, in general, a regular and consistent morning run can burn around 400 calories per 30 minutes at a running speed of 10 km/h.
Morning running is the right exercise choice for those of you who want to lose weight. This sport can even burn more calories than other sports, such as walking and swimming.
Benefits of Morning Running for Weight Loss
In order to get the benefits of morning running to lose weight to the maximum, you are recommended to do moderate or high-intensity running exercises, such as sprints, HIIT, and hill runs.
This type of running exercise with intensity is considered to be able to burn calories more effectively, and can even continue to burn calories for up to 48 hours after finishing running. This is because high-intensity running uses more muscles and requires more energy for the recovery phase.
With the extra calories burned after running, it’s no surprise that this sport is often a mainstay for those who want to lose weight or reduce the amount of fat tissue in their body.
If morning running is done consistently, the benefits can not only help you lose weight, but also reduce the risk of heart disease, diabetes, and stroke. This exercise is also good for reducing stress and improving sleep quality.
Tips for Starting a Morning Running Routine to Lose Weight
The morning running routine should be done under 10 am or before 6 am. If you start it in the afternoon, the weather will get hotter and hotter. This can risk causing you to become dehydrated and heatstroke.
For those who are just starting a morning jog, it is recommended that you start slowly or start running with a duration of about 15 minutes. Once your body gets used to it, you can increase the duration of your morning run to about 20−30 minutes and do it at least 3 times a week.
If you are reluctant to run outdoors or want to stay away from sun exposure, you can go for a morning run indoors with the help of a treadmill at or at the gym.
In addition, there are also several other tips for those of you who want to start a morning running routine to lose weight, including:
- Don’t skip breakfast and choose foods that contain protein and carbohydrates, such as eggs, bananas, or yogurt.
- Warm up and stretch for about 5 minutes before running.
- Wear running shoes that are comfortable and strong and fit the size of your feet.
- Wear comfortable clothes. Especially for women, you are advised to wear a sports bra to avoid pain.
- Prepare drinking water, either plain water or isotonic drinks, to prevent dehydration.
- Start running for at least 30 minutes in the morning for 3–4 days per week first. Then, gradually increase the duration and intensity according to your body’s capabilities.
- Cool down after running by walking for about 5 minutes or gradually reducing your running speed.
It is important to remember that the benefits of morning running for weight loss can be obtained, as long as this exercise is done regularly and consistently. You can also do this as part of a healthy lifestyle.
However, if you suffer from certain diseases, such as arthritis, obesity, or heart disease, it’s a good idea to consult a doctor. This is important to know the right intensity of exercise so that the benefits of morning running for weight loss can be obtained to the maximum.
