You started running well, but after a while, there’s no more progress, and the weight isn’t coming off anymore. Now what?
For beginning runners, it’s very likely that more calories are being burned than consumed. By burning more than you eat, you lose weight.
After running for some time, you become lighter and require fewer calories for the same effort, which means the weight loss slows down. It could also be that you’ve built more muscle, which weighs more than fat. So you might not see any difference on the scale. That’s why it’s important to measure your body fat percentage or your waist circumference with a tape measure from the start. You’ll likely see more results there than on the scale!
The body automatically sends stronger hunger signals to ensure it gets enough calories. So make sure you don’t start eating more, as that would cancel out the calories you’ve burned.
Another effect of exercising is that the body is designed to move as efficiently as possible. Your body adapts to a particular sport, which means you burn fewer calories doing the same workout. With this knowledge, you can vary your workouts or plan longer sessions. The adaptation period is about six to eight weeks, so try not to stick with the same workout longer than that.
What are some options for variation?
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A shorter distance at a higher speed
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Interval training
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A longer distance at a slower speed
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A different terrain
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More hilly routes
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A different sport on your non-running days – such as swimming, cycling, or jumping rope