How to start running at 50 to lose weight faster
If you want to lose weight after 50, you've probably decided to start running. It's a very complete exercise that helps you lose weight quickly, burns a lot of calories and doesn't require too much equipment. But starting after a certain age can be complicated. Luckily, complicated doesn't mean impossible. By keeping in mind some key tips, you'll be able to integrate into this new activity without problems, and you'll soon enjoy its many benefits. You just need the right motivation... and run! Running slowly also burns fat This may take you by surprise, but the truth is that, to lose weight, at least in principle, it doesn't matter if you run fast or slow. The important thing is to run! In fact, experts have shown that it's more important to maintain a steady pace than to run at a high speed. So it's all about finding the pace that's best suited to your physical condition and concentrating on maintaining it. Also, when you run at a comfortable pace, your body is primarily using fat for energy. So this technique is perfect for beginners who want to lose weight, as it allows you to maintain exercise for a longer period of time without getting tired. The conversation technique Now that you know it's okay to not run at full speed, you may be wondering, so what is the right pace? Experts recommend what is known as a “conversational pace.” That is, a speed that, while requiring some effort, allows you to talk without getting out of breath. If you can hold a conversation while running, you are running at a good pace, which will allow you to use fat as fuel without getting exhausted. On the other hand, if you get out of breath when talking, you are going too fast. Not only will this make you exhaust yourself faster, but it will cause your body to use glycogen instead of fat to produce energy. Adjust your posture and technique Perhaps no one has told you this, but there is a proper posture and technique for running. Start by maintaining an upright posture, with your shoulders relaxed and your gaze forward. Your elbows should be bent at an angle of approximately 90 degrees, and ideally you should swing them naturally, back and forth, as you run. Always land on the middle of your foot, pushing back with each stride. Keep a short, quick stride to minimize the impact on your joints and improve running efficiency. If you practice this technique during your first training sessions, you will improve your performance and reduce the risk of injury from the start. Running on an empty stomach This advice is not for everyone. There are those who, when fasting, tend to get dizzy or feel too tired to do a great physical exercise. But if that is not the case for you, this advice can be very useful. Running on an empty stomach in the morning can boost fat burning, which is what will help you lose weight. During the night, your body depletes glycogen stores, so running on an empty stomach forces your body to use up fat stores for energy. Of course, it's important that if you're going to try this method, you listen to your body at all times so you don't overdo it. If you feel weak or dizzy, it's best to eat something light before you go running. Alternate surfaces You might be surprised to discover this, but changing running surfaces is not only more fun, but it also significantly reduces the risk of injury. This is because asphalt can be hard on your joints, while grass or dirt trails offer a softer impact. It's hard to find large terrains on which to run with these characteristics, but whenever you can, change surfaces to reduce the stress on your joints and stay alert. This change will also help you activate different muscles, which can improve your strength and endurance in the long run. Add short sprints You already know that running, or going for a run as we've always called it, isn't all about running at full speed. But if you want to significantly increase your calorie burn and, at the same time, improve your fitness, you can try doing some short sprints when you're nearing the end of your run. It may be too much of a challenge for your fitness at first, so don't be in a hurry to try it. However, high-intensity intervals can be very effective for weight loss even beyond 50, since they stimulate your metabolism and allow you to continue burning calories even when you're at rest. Plus, sprints will serve as a workout for you.In the long run, you can improve your speed and muscle power. Don't forget about music If you have trouble getting motivated to go out for a run, try this trick. Put on some motivating music with a fast, energetic beat and you'll find it easier to push yourself forward and keep running even when you're tired. If music doesn't do the trick for you? Try listening to an audiobook or a podcast on an interesting topic. It will help make the time go by faster and keep you entertained while the rest of your body focuses on running. Change the route, change the direction It's easy to fall into the idea of .repeating the same route every day when going out for a run, and that's a mistake. Changing the route every day will allow you to explore different parts of your city or neighborhood, which will make your runs much more interesting and exciting. Also, as we've mentioned, running on different types of terrain can challenge your body, changing the way your joints are impacted and bringing new muscle groups into play. Run with visual intervals This tip will come in handy if you've never run before. It involves setting waypoints along your route and alternating between running and walking when you reach them. This can help you break your run into more manageable segments, allowing you to stay motivated as you reach each waypoint. It will also help you set shorter goals at the start of your running adventure. Integrate strength exercises In addition to running, you can add some very simple strength exercises to your run that will make your activity effective in less time. For example, carrying weights in your hands while running will make your arms work during the exercise as well. You can also try integrating exercises by pausing your run. If you run in a park, you might stop at certain benches to do some squats, push-ups or lunges. These exercises will build your muscles, which in the long run will make it easier for you to lose weight and to run longer, more vigorous runs. Run with others It's been proven that running with friends, family and even your pet can make your runs much more enjoyable and motivating. Sharing this experience with others will make you feel emotionally supported, and will help you commit to your exercise routine for longer. It will also make your runs more fun, as you can encourage each other to achieve different goals. Find people to share this activity with and organise regular outings with friends to keep your motivation high. Hydrate properly Hydration is essential for good performance during physical exercise, as well as proper recovery during and after running. Always carry a bottle of water with you, especially on hot days. This will help you maintain energy, prevent fatigue, and optimize your overall performance as a runner. Schedule active recovery days You don't have to go out for a run every day. Ideally, you should include active recovery days in your routine, where you allow your body to recover and repair itself after your workouts. You can do low-impact activities on these days, such as walking, swimming, or yoga, to keep blood flowing, reduce muscle stiffness, and improve flexibility.