Between foie gras, Christmas log cake, and endless pre-dinner drinks, the last few days probably were not exactly kind to your waistline. You’re carrying a couple of extra kilos and you want to lose weight after the holidays? Running is a great way to get back on track. Here are a few tips and tricks to sharpen up again.
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Start by dropping the guilt
First step, let go of the guilt. Gaining one or two kilos over the holidays is no big deal. You enjoyed yourself and that’s good for your head. These little indulgences are totally fine from time to time. Christmas is meant to be festive, it’s not the moment to put yourself under strict pressure.
Take the time to recover
To lose weight after the holidays with running, you’ll need to burn off the extra calories you took in. For that, you want to feel physically fresh. If you’re really tired, there’s no need to force a run right away. Focus on a few solid nights of sleep (around 8 hours per night). Usually, after 2 to 3 good nights, you’ll feel much more recovered. It also helps to eat lighter before bed so digestion is easier and recovery is better. Soon you’ll have your batteries recharged and you’ll be ready to tackle your running workouts.
If you’re not truly tired but you feel like you’re missing that “spark”, then you can start running. Your body will wake back up, and you can begin burning calories again.
Start a physical activity routine
If you already run but you took a break during the holidays, this article will be a better fit: get back to training after the holidays.
To start losing weight with running, plan the days you’ll go out for a run each week. If you’ve never run before, schedule two days per week. If you have a bit more experience but you’re not very consistent, adjust the frequency to your current level.
The RunMotion Coach app can help you with this thanks to a wellness program and a running for weight loss training plan. At the start, you indicate whether you’re a beginner or if you’re aiming for a specific goal. You’ll get a training plan tailored to you, plus weekly nutrition and strength and conditioning advice to guide you along the way.
What pace should you run to lose weight? There’s no point going fast. An easy aerobic pace is what will help you burn energy efficiently and sustainably. What is an easy aerobic pace? It’s a pace you can hold for a very long time (even for hours) without getting out of breath. To check you’re at the right intensity, use the talk test, you should be able to hold a conversation.
If you’ve never been used to running, start with run-walk sessions. Alternate 2 minutes walking and 2 minutes running. As you feel better, you can reduce the walking and increase the running.
After just a few sessions, you should already feel better in your body. But don’t ease off too soon.
Eat well and hydrate properly
Losing weight after the holidays also means getting back to a healthy, varied, balanced diet. After several days of rich meals and lots of carbs, aim for more balanced plates. During holiday meals, you often end up feeling overly full because you ate too much. Serve yourself appropriate portions with fewer starchy foods. In the evening, go for plates full of color, meaning more vegetables than starches. One serving of protein per day is enough.
Also make sure you hydrate well. Your body needs water even if you’re doing little or no sport. Aim for at least 1.5 L of water per day. You can also drink herbal teas to detox and support your liver, which has been working hard lately.
You’re now equipped to burn off the extra calories from the holidays. You can also use the lfree RunMotion Coach app to reach your goal. Good luck.