4-week running plan to lose weight

Looking to get running during lockdown?

Learn how to successfully run 3. This four-week 5K training schedule is perfect if you're a beginner with a race scheduled a month away. If you're a more experienced runner, you should use a four-week intermediate 5K schedule , a four-week advanced 5K schedule , or a two-week 5K training schedule if you are short on time. For best results and, more importantly, to prevent injury, use this plan only if you've been active in the past month. Ideally, to start this training program, you should have either completed the four weeks to 1 mile program , been active a couple of days a week, or can already comfortably run a half mile. With this plan you'll make slight increases in your running distance while making small decreases in your walking distance each week. After four weeks, you'll be able to run the 5K distance without a walking break.

4-week running plan to lose weight

First, what causes weight loss to happen? How do you know when your body is burning fat? The number on the scale is your total mass weight, which is made up of everything in your body: your bones, muscles, water levels, and fat. In general, the amount of fat you burn comes down to your overall energy balance. In other words, energy that comes in nutrition vs. Your daily total energy needs are known as your total daily energy expenditure TDEE. Your BMR is your base metabolic rate, the amount of energy expended while your body is at rest. As a rule of thumb, if weight loss and fat loss is one of your health and fitness goals, your TDEE should generally be greater than your daily calorie intake. One of the most common myths about weight loss is that you can target fat loss to specific areas of your body. With regular exercise and strength training for weight loss, your body will start to lose fat in all areas, including your face, tummy, arms, and legs. There are several factors that impact weight loss — and contribute to a healthy body weight. Let us explain.

In that time, the vast majority of my general fitness clients have wanted to lose weight and be healthier — and they typically have not had much time each day for exercise. You can rearrange days as needed, but don't run on back-to-back days—ditto for toning moves. What is your feedback?

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission or other tangible benefit. Healthline only shows you brands and products that we stand behind. Regular exercise that includes cardio and strength training, along with following a nutritious eating plan, may support weight loss. Although your health and fitness are measured by far more than your weight, research suggests that the rising rate of obesity correlates with increased rates of metabolic and cardiovascular diseases that can ultimately cause major health problems 1. However, if you do want to lose weight, this 4-week workout program for weight loss will rev up your metabolic engine and kick-start your weight loss journey.

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission or other tangible benefit. Healthline only shows you brands and products that we stand behind. Regular exercise that includes cardio and strength training, along with following a nutritious eating plan, may support weight loss. Although your health and fitness are measured by far more than your weight, research suggests that the rising rate of obesity correlates with increased rates of metabolic and cardiovascular diseases that can ultimately cause major health problems 1.

4-week running plan to lose weight

Tackling fat loss can seem like a big challenge, but it can be as simple as heading out for a simple run. So what makes running such a good fat burner? When you start running, adrenaline is released into the bloodstream. This stimulates the release of fat from the cells, which is then broken down to be used as fuel. There is a long list of fat burning exercises that you can do, such as running, swimming, rowing, cycling, and jogging. What makes running the best workout for fat loss is the convenience and accessibility that come with it. Unlike swimming and cycling, running does not require any particular facility or equipment. All you need is a good pair of running shoes! Three significant factors influence the number of calories your body will burn: your body weight, the distance covered during your run, and your running speed. Running at a slower pace for a long time can burn just as many calories as running fast for a shorter period.

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After completing the 4-week weight-loss workout plan, take stock of how your body feels. Regular exercise that includes cardio and strength training, along with following a nutritious eating plan, may support weight loss. Workout at a Glance What you need: Running shoes. That could look like:. Friday : minute progression run. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes. Related Articles. Eating the right foods before a workout can maximize performance and speed up recovery. This plan is aimed at anyone who runs but finds that they hit a wall only a mile or so from home. Meditation can be a useful weight loss tool. Monday: Seven-minute steady run, 60 seconds walk, repeat three times. Here is a guide to optimal post-workout nutrition. That said, research shows that exercise plays an important role in weight loss 2.

The key is to start slow and easy and keep your goals doable. We want to avoid burnout and injury at all costs. That's why we've designed this ultimate weight loss running plan.

The golden rule of racing is nothing new on race day. Mayo Clinic. How to track your progress. When will I see results from a weight-loss exercise plan? A safe and practical weight loss goal is usually around losing 1 to 2 pounds of fat per week. Take a look at our top running shoe picks. While it's fine to walk in running shoes, it's not safe to run in walking ones since they're designed to absorb less impact. All you need is a good pair of running shoes! Here are the pros and cons health experts say you should consider. Below is a 4-week program that challenges your body encourages fat loss. Good form and technique reduce strain and help your body absorb shock for a pain-free workout. Make sure you warm up properly before each run and especially before a tempo or interval session.