Does running tone your body?
One pound equals 3,500 calories, and an average one-hour run burns about 606 calories. Run long enough and frequently enough and you'll lose weight, assuming, of course, you're following a nutritious diet. Running is a heart-friendly exercise that's adjustable for all fitness levels. And everyone can enjoy running's health benefits, which include lower blood pressure, lower cholesterol, a reduced risk for diabetes and a firmer body. But check with your doctor before slipping on your running shoes.
As with any exercise, the number of calories you burn will depend largely on how much you weigh. But for an average 160-pound adult, running for one hour at 5 miles per hour will burn 606 calories. Speed up to 8 mph, and you'll burn 861 calories. According to bestselling authors and running coaches Bob Glover and Shelly-Lynn Florence Glover, each mile you run burns about 100 calories with the potential for more depending on weight and speed.
While it's not exactly pumping iron, running does work your muscles. Running starts with the legs -- toning the calves, shins, hamstrings and quads. Traverse up hilly terrain and your glutes will reap the rewards. But running doesn't just firm the lower body. In order to stay upright on the track, rely on your abdominal -- or core -- muscles. A firm core acts as a girdle, keeping your back straight. And a straight, supported spine is a must for any runner. And don't neglect the chest and arms. Running fatigues the body, and this will be felt in your neck, your shoulders and, as you swing them, your arms.
Running alone isn't a magic weight-loss solution. In fact, there is no such thing as a magic pill, powder or exercise that will melt the fat away. But combine a vigorous activity, such as running, with nutritional support, and you can lose weight. To successfully lose weight as a runner, stay hydrated and eat protein. You need 8 ounces of water before running. Add a carbohydrate- and protein-loaded snack beforehand if you'll be out longer than an hour. Take a bottle of water with you, and sip it throughout the run. Follow a run with 8 ounces of water or milk, and another protein- and carb-loaded snack.
Book some strength training into your schedule. Working on strengthening your lower- and upper-body muscles improves your run. Plus, you can tone the shins and hamstrings -- areas running doesn't effectively target. The Centers for Disease Control and Prevention advises scheduling 20 to 30 minutes of strength exercise, two to three times a week. Don't skip upper-body toning, making sure each of the major muscle groups in both your upper and lower body are worked, to help your form and fight fatigue.
So, now you know the benefits of running and how it can tone your body. But now you need an outfit for your running too this is where our collection comes in. Check it out here.