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Reduce Fat By Running

Do you want to lose your unwanted extra pounds of body fat from body? In fact there are many people who are willing to shed body fat in the healthiest way. There are many kinds of exercises to reduce body fat. However, among all the exercises running is an excellent and healthy way to burn calories, fat, and lose weight. You may be new to running and unsure of how best to burn fat. By running distances and adding elements such as intervals and hills are likely to help you to burn fat and gradually help you to shed pounds. But before you start, you must follow the rules given below which will help you to reduce fat.


  • If you are a beginner or experienced runner then you would want to burn fat by running. In fact, it is a good idea to have a plan how you'll accomplish the goal. It doesn't matter if you run fast or slow, just that you are running. You will likely get faster the longer you stick to your program. It is quite important for you to write down a weekly plan for yourself. For example: - “Monday: run 2 miles; Tuesday: run ½ hour; Wednesday: run 1.5 miles” etc ..
  • You should start slowly and gradually running by adding three to five minutes to your runs each week. Even if you are able to run for a few minutes to start, that's better than nothing. You must mix your shorter distances and times with one long run and a day or two of rest every week. If this does not work for you then there is also another option that is to increase the intensity of your runs, such as by trying to run faster or incorporating a hill or two into your route.
  • You are advised not to runs any place which you feel comfortable. It could be on the road, trails, or even a treadmill. Surface does not matter for losing your fat if your main purpose of burning fat and calories is fulfilled.


  • Starting out a run too quickly is a recipe for injury or getting yourself into a pace that is too fast or you cannot sustain. Therefore it advisable to gradually ease into your run with a gentle warm up which can prevent injury and help you to run longer.
  • You should do an easy walk for three to five minutes which will help you to lose your muscles, tendons and joints and prepare them to run. Afterward, jog easily for another three to five minutes before starting to run your usual pace.


  • If you have started to run in order to lose weight then you should stick to your plan of running a specific time or would be wise for you to run too fast rather than too slow. You must always keep this in mind s it can help you stay at your pace and focus on getting done.
  • You can even take walk breaks if you feel necessary. There is nothing wrong with being too tired or winded, especially if you are just starting out. In fact, walking for a minute or even five in between may help you run for a longer time or distance.
  • It becomes important to remember that a big part of running is your mentality.  If you break longer runs down into manageable sections or playing games with your mind then it will help you to go the distance by running. For example: - speak to your mind and say just make it to the next electric pole and if you feel miserable, take a walk break. If your legs are good, run to the next pole.


  • The best time to burn fat is when you run slowly at a steady pace. You can even add elements such as intervals or hills to boost fat burning but remember to keep it slow during most of your runs as it will help you burn fat over time and keep it off.
  • You must figure out your steady pace by running a mile hard and it is likely to call race pace. You must train at a pace two to three minutes slower than this. If you want to run faster then you require to train faster.
  • You must always keep in mind that the longer you run, the slower you should go. It would be a good rule of thumb for you to carry a comfortable conversation while running. Thus, it will help you to get into the fat burning zone.


  • You must have enough water to drink as it is an important part of staying healthy and it will also boost your ability to run for longer. It is especially true in hot weather. You must take some water with you on a run as it can keep you hydrated and may help you go the distance.
  • You must make sure to drink 8 to 16 ounces of water one or two hours before your run. For example: - If you are running for an hour or less then you must drink 3 to 6 ounces every 15 to 20 minutes.
  • You must keep in mind that water is enough to keep you hydrated. However, you can mix water and a sports drink to replenish any sodium or electrolytes you lose. This is an especially effective tactic if you are running longer than one hour. You can try to get a sports drink which is loaded with sugar and can upset the delicate balance in your system.
  • You must have 8 to 24 ounces post-run to replace fluids.


  • You must warm up and quality run are important to keeping yourself healthy while burning fat and it is a good cool down. This can help you to shift your blood flow to resting patterns, prevent dizziness and help your muscles recover.
  • You must slow down your run towards the end and aim to get about five to 10 minutes of slow running or jogging. Then switch to a three to five minute brisk and gentle walk.
  • You must add elements such as a cold water bath, foam rolling or stretching and yoga moves to help your body further recover. These are especially useful if you are doing longer or harder effort runs.
  • It is important to stick to your plan but you must listen to your body.
  • It is important to finish your runs and get in the number of runs you set every week. The frequency and intensity with which you run will help you burn fat. However, if you are sick or feeling worn out then you must consider a shorter run or even giving yourself a rest day. Therefore, you must adjust your running schedule so that you can stick to your plan and continue burning fat.
  • You must remember that not listening to your body can lead to injuries, especially if you are experiencing pain. You must just give yourself a couple of days of rest and it can be the difference between continuing your training or need to see a doctor.
  • You must consider doing easy cross-training on days you are feeling sluggish or sick. Swimming, biking, rowing or using the elliptical can keep your endurance level and fat burning potential at their peak.

You must remember that sensible and healthy weight loss and fat burning takes time. No one can become a marathon runner overnight. You must stick to your plan and be patient with results as it can keep you from getting discouraged if you do not see the fat coming off in two weeks. As long as you are comfortable and making even small progress at your runs, you are doing exactly what you need to burn fat.