LOSE WEIGHT COMMUTING!

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There are many contributing factors to the amount of calories burnt whilst running.  These will include: your weight, how you apply yourself to the run into work, your age, your existing fitness level and how in shape you already are.

It’s fair to say that the effort put in from running to work if fit and healthy will be less than at the outset of a training regime if you are not in shape.  At the start of your regime (what a horrible word for a pleasent activity!), your body will have to work harder and cope under more stress.   Once fitter, your body will be well drilled and more efficient.

It’s also worth pointing out that running into work does not mean it’s possible to then tuck into a bacon and egg sandwich with a frothy Starbucks Latte every day and still expect the weight to drop off!  It’s important to combine your running to work with a healthy eating plan.

The nutrition page will help with your eating plan.   Many Personal Trainers think of eating as they might do filling a car.  I’ll explain:  You’d fill your car at the beginning of each long journey with fuel to make sure it can cope for the road ahead.

Much in the same way, you should fuel your body at the beginning of each day to see you through. This means high quality carbohydrates.   Towards the end of the day you can cut down the carbs and replace with muscle building proteins.

You wouldn’t think about fuelling again if not needed at the end of a journey?  In Formula 1 terms, this would leave the car sluggish and unresponsive.  It’s the same with your body.   Fuel at the start and try not to fuel too much late on.  A previous personal trainer would always tell me “You CANNOT out-train a bad diet”.  And this is very much true; a healthy eating plan needs to accompany an exercise pattern to maximise weight loss (another personal trainer thought that as long as you eat well 80% of the time then you can’t go far wrong – I am happy with that!).

By running first thing before you’ve had the large breakfast, you’ll be losing the most weight out of any time to run in the day.  Running  in the morning is proven to increase your metabolism and therefore help burn off calories throughout the day.

The average human being requires between 2000 – 2500 calories per day to keep going.   Below is a table that will help you calculate just how many calories you will burn by your running to work efforts:


 

Calories Burned per Hour
130 lbs
155 lbs
180 lbs
205 lbs
Running, 5 mph (12 minute mile)
472
563
654
745
Running, 5.2 mph (11.5 minute mile)
531
633
735
838
Running, 6 mph (10 min mile)
590
704
817
931
Running, 6.7 mph (9 min mile)
649
774
899
1024
Running, 7 mph (8.5 min mile)
679
809
940
1070
Running, 7.5mph (8 min mile)
738
880
1022
1163
Running, 8 mph (7.5 min mile)
797
950
1103
1256
Running, 8.6 mph (7 min mile)
826
985
1144
1303
Running, 9 mph (6.5 min mile)
885
1056
1226
1396
Running, 10 mph (6 min mile)
944
1126
1308
1489
Running, 10.9 mph (5.5 min mile)
1062
1267
1471
1675

 

FITBUG

Fitbug is a method you might consider adopting as you embark upon a fitness and weight loss programme through running to work. Fitbug describe themselves as ‘Your Online Personal Health and Well-Being Coach’.   In their words:-

Our “Bug” is a clever little gadget that records every step you take,
calories burned and more. It plugs into Fitbug’s unique coaching website
which makes your lifestyle come alive. With personal weekly targets,
Fitbug gives you the motivation and means to achieve your goals
all within your day-to-day routine – no diets, no hardcore workouts

Some people find training and running easier if they have a structure to work within. Using a method like Fitbug can keep you motivated and by tracking results you can see if you are on the right path to lose weight in your run commute.  They also help with nutrition and motivation, all important aspects of a weight loss plan.



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