Running for Weight Loss: The 6 Week Intermediate Program

Running for Weight Loss: The 6 Week Intermediate Program

Running for Weight Loss: The 6 Week Intermediate Program


  • Because running makes you lose weight
  • Running to lose weight: the diet to follow
  • Running: benefits for your health
  • The correct way to run
  • Running to lose weight: running program
  • At what speed to run
  • Who is the running program for intermediates not recommended for?
  • Mistakes to avoid in running
  • Discover the training program for experts

Running is undoubtedly one of the best ways to get in shape and lose weightRunning to lose weight is extremely effective, especially if you start doing it with consistency and determination. To get great results, as you approach an athletic level, you need to progress progressively. One step at a time, until you reach a physical condition that can allow you to travel great distances.
Melarossa has already shown you the program for beginners who are entering the world of running. A 6-week workout that got you running smoothly for 30 minutes. The next challenge is the training program for intermediates.6 weeks of work, with 3 weekly workouts, which will take you to run for 10 km. If running to lose weight is your slogan, you can't miss this new running program.

Because running makes you lose weight

Running is an aerobic activity because it has a certain duration (from 20 minutes to several hours). During the effort, sugars and/or fats are burned depending on the duration of the workout, its intensity, etc.

The result you can achieve with cardio is to change your body composition. Through sport, the fat mass is transformed into a lean mass which, paradoxically, weighs more. The winning move is to practice an aerobic activity such as running at least 2/3 times a week because the increase in lean mass associated with movement has been shown to be an excellent metabolic stimulus. The more muscle you have, the more calories you burn within the same day.

Remember that before starting any sporting activity it is good to consult with your doctor to evaluate your clinical picture with him: this will protect you from risks to your health.

Running to lose weight: the diet to follow

If you are serious about exercising, the advice is to eat healthily and adjust your calorie intake according to your goal. The Mediterranean diet, which inspired the Melarossa diet, is the diet to follow for those who play sports. It is the ideal mix of carbohydrates, proteins, and fats. Excellent coverage of mineral, vitamin, and fiber needs is also ensured thanks to the abundant intake of vegetables, all complemented by adequate hydration.

Cardiovascular activity is an excellent choice if you have decided to lose weight, but it is always advisable to intervene on what you eat to have an improvement in terms of weight loss.  For those who play sports, it is very important, in addition to the calorie intake, to avoid some deficiencies that can have consequences both on health and on training.

  •  Iron deficiency: according to the LARN indicators (Recommended Nutritional Intake Levels), the amount of iron needed daily for subjects who do not perform physical activity varies from 10 mg for an adult male to 18 mg for women of childbearing age. But for athletes, the needs can also increase up to 25-30 mg per day. Therefore it becomes essential to prefer a diet rich in iron.
  • Vitamin deficiency: if you eat little fruit and/or vegetables.
  • Lack of water and mineral salts: the guidelines recommend that athletes drink, regardless of the perception of thirst, at least 1.5-2 liters of water per day. It is not enough to drink only when you are thirsty, but this feeling must be anticipated. Furthermore, it is recommended to drink between 300 and 500 ml in small sips, one hour before the activity. During your run, drink little but often.
Running: benefits for your health

Running: benefits for your health

Running is good for health, it is a cure-all against stress and insomnia and is an excellent ally in the prevention of various diseases. It helps to shake up the metabolism, speed up weight loss, and to keep the entire cardiovascular system in training but not only! Doing aerobic exercise has much quality of life benefits.

  • Prevention of cardiovascular diseases.
  • Lower risk of osteoporosis.
  • Improvement of muscle efficiency and body weight control.
  • Improvement of mood and feeling of well-being thanks to the release of endorphins.

The correct way to run

Even if everyone has their own style and there is no right or wrong way to run, here are some basic tips to follow so as not to get hurt and improve your technique.

  • Look : straight ahead of you.
  • Posture : Many tend to run with excessive muscle tension on their shoulders, arms, and lower limbs. The muscle in this way consumes more energy and is also more exposed to the risk of injury. Also essential not to lean forward or backward when running.
  • Arms : The arms must be relaxed. They perform an alternating movement to the work of the legs (eg right leg forward and left arm back).
  • Stride : the stride must be neither too long nor too short. The foot must not land further in front of the knee, the leg in the support the phase must not exceed the perpendicular to the ground and the knee must be flexed.
  • Foot support: correct support is the key to improving performance and avoiding the risk of injury. During the stance phase, do not land either on the toe or on the heels. Better to land on the entire sole of the foot without effort.

Running to lose weight: running program

Being a program for intermediates, it focuses on the distances traveled and not on time. The goal is to get you running for 10 km in a row with discrete ease. Melarossa has scheduled 3 weekly training sessions : Tuesday, Thursday, and Sunday. Of course, training days can vary according to your needs but avoid two consecutive running sessions. As for the other days of the week: take advantage of Monday and Saturday for a total rest of your body, so as to better recover your energy, while Wednesday and Friday you could focus on muscle toning. Marathon runners not only train with running but also work on the core (the abdominal belt ) and on toning the lower limbs. Light work, not with an excessive load, so as not to weigh you down for the day of running.

At what speed to run

It is important not to rush ahead. Follow the training program of Melarossa to run to lose weight and not expect everything immediately. A common problem for beginners is being able to adjust the intensity of the run. In this program there is no intensity to aim for, everyone has their own pace and you have to run at yours, depending on your age and your physical condition. Listen to your body's signals to train effectively without getting tired. If you push your physique to exceed its limit too much, there is a risk that you no longer have the strength and that you will not be able to complete the program due to overtraining.

You don't have to push your heart rate to the max. If you don't have a frequency meter, you can still understand if you are reaching the limit:  you must never feel short of breath. If this happens, immediately review your speed. Paradoxically, those who start running slowly can increase the intensity towards the end. If after training you feel that you could still run, it means that you have found the right place for you.   To toil is normal, but not to go to the extreme, to the limit of endurance.

Who is the running program for intermediates not recommended for?

Running is not recommended for those with heart problems. For this reason, it is good to consult a sports doctor before starting to run to lose weight. Running is also not really suitable for those suffering from back pain and joint problems. In these cases, it is better to choose a low-impact sport such as walking,   swimming, water aerobics, yoga, or pilat and s. The ride is not recommended for those who:

  •  have heart problems;
  • suffer from high blood pressure;
  • you are heavily overweight;
  • suffer from back pain;
  • have joint problems.

Mistakes to avoid in running

If you want to run to lose weight, there are some tips to follow or mistakes to avoid the risk of injury or pain.

Heating. You can't start your running session without starting the engine. Start with 5 minutes of light running and 5 minutes of stretching. This will warm up your body and be ready for your workout.

Excessive stiffness. In running you have to be as loose as possible, to consume less energy and avoid injuries and injuries.

Clothing.  It is essential to have clothing that is functional. This mainly concerns shoes, which must ensure adequate support to avoid pain in the spine and joints.

Don't skip the cool-down phase.  Never stop suddenly at the end of your workout. Run gently for a few minutes until your heart is beating less fast. When your breathing has settled, spend at least 5 minutes stretching to help you recover faster!

Discover the training program for experts

Has running become a real passion for you, a lifestyle that goes beyond the desire to lose weight? Melarossa  offers you a  5-week program  that aims to run-up to  15 km continuously!

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