WTH…I again gained 3 lbs…No matter how careful I’m with calories, they seem to have their way anyway…It’s so frustrating. I want to lose 10 lbs right now! With this pandemic going on, I’m scared to workout outside. What should I do? How will I ever lose this stubborn weight? Don’t worry at all…Here is how to lose 10 lbs on a treadmill in 30 days or less.

How to lose 10 lbs on a treadmill in 30 days?

To lose 10 lbs on a treadmill in 30 days, you need to burn 1200 calories per day. This is because 1 pound is equivalent to 3500 calories and 10 lbs will be equivalent to 35000 calories. This is tough to achieve, but it is definitely doable.

If you are not sure how I arrived at this conclusion, let’s do some basic math…

1 lb fat is equivalent to 3500 calories. In other words, if you burn 3500 calories, you would be losing 1 lb.

Now, to lose 10 lb in 30 days, you need to burn 35000 cal in that month.

Now, dividing 35000 by 30 days, it comes to 1166 or close to 1200 cal every day.

The next question is, how will you burn 1200 calories per day as it is a bit tedious and time-consuming.

You have a couple of options to achieve this.

A slow speed walking or jog can take as long as 5-6 hrs or if you want a faster result, you may run at 9 mph or even faster.

If you still want more, then bring on the incline…

Keeping all these things in mind, we have come up with a plan which will help you to achieve your goal.

Now here is the plan.

This calculation for a person weighing 160 lbs.

Excluding the warm-up and cool down, this is a 30 min plan.

You can repeat it 3-4 times as required.

The calorie burnt is dependent on age, gender, and body weight.

Burning 1200 calories daily is very intense.

If you are doing at a stretch it is even more severe.

One way to do this is to split your workout into two.

However, it is best to stick to a schedule as any changes may disrupt your recovery.

Related: Burn 1000 calories workout on Treadmill: The Plan

Can a beginner use a treadmill for a month to lose 10 lbs.?

That will be a ‘No’.

Beginners have a lot of enthusiasm but their endurance is not very high.

It is evident that you need to stretch beyond your capacity to burn 1200 cal daily.

As a beginner, your body is not really prepared for this.

Even if you could do it for a couple of days, it gets harder day by day as your body gets too much stressed.

Also, your body needs some time to adjust to any sudden change in your activity and lifestyle.

Plus you are at risk of developing overuse injuries like Plantar fasciitis, Achilles tendonitis, etc.

So slowly get into any activity so that your body could respond appropriately.

Otherwise, this could just upset your metabolism cycle. 

Precautions to take while trying to lose 10 lbs on a treadmill

Hydrate well before the workout

A long-duration run will increase your core temperature.

As a result, your body will start to sweat to lower the body temperature.

This excessive sweating can cause dehydration, dizziness, and exhaustion.

It is very important to hydrate well before running.

Also, carry a bottle of water and take small sips in between.

An electrolyte based drink also helps in overcoming the mineral loss during the run.

In fact, drinking water throughout the day is the best way to compensate for it.

Eat before the workout

Never ever workout empty stomach.

This is a common mistake that many runners make.

I don’t mean having a large meal immediately before running.

It is like having a small snack 30-40 min before you start.

Eating a small portion will prevent fatigue and gives the stamina to complete the workout.

A small banana, apple, a handful of nuts or a small portion of cereal are some easy options.

Plan a post-run meal in advance

Always eat within 20-30min after completing your workout.

A balanced diet consists of 70% carbs, 20% proteins, and 10% fat.

It is a good idea to plan your post-run meal in advance.

Else you will end up having a high-calorie snack and wasting your effort.

Include lots of fruits and green leafy vegetables in your diet.

Fruits rich in Vitamin C brings down inflammation and helps in recovery.

Take enough rest

Taking rest is the best way to recover from workout stress.

Unless the recovery is not proper, you will not be comfortable running the next day.

Warm-up before running

Many times we overlook the warm-up.

Warm-up is essential if you want to stay injury-free.

If you plan to workout in the morning, your body temperature is low.

When you work out, your muscles need oxygen.

This oxygen comes through the blood flow in the muscles.

The warm-up exercises are low-intensity exercises.

They wake up the sleepy muscles and increases the blood flow through them.

Here are a few

• Shoulder rolls
• Arms rotation
• Hip rotation
• Knee rotation
• Jumping jacks
• Squats

want to take up a weight loss challenge? Try this 30 days weight loss plan to lose up to 10 lbs of your weight. This running for weight loss plan will show you amazing results. The best part is, you can use your treadmill to follow this running plan for weight loss.

Post-run stretches

This is as important as warming up.

When you are running your entire lower body is in a rigorous motion.

Some of the common and helpful stretches are:

• Hip-flexor stretch
• Thigh stretch
• Hamstring stretch
• ITB stretch
• Calves stretch
• Lower-back stretch

A good stretch will make your muscles rejuvenated and also help in better recovery.

Place your treadmill appropriately

Keep your treadmill in a well-ventilated.

Now if it is a closed room, the lack of fresh air makes it uncomfortable for you to run long.

Consult your GP

We are very confident that our body will work as we want it to be.

But sometimes we need to listen to our bodies.

A strenuous workout like this makes your sweat badly, makes your heart rate really high, and pumping your blood hard.

So, it is a good idea to visit your GP and get a thumbs up before you start.

Wear the right gear

So when you are working out extensively, you need the right gears.

Here is what you will need

Running outfits

Invest in quality running apparel.

Your t-shirts and shorts should be lightweight and air wick material.

This will help in air circulation and keeps you vented.

Ladies never ever miss on getting a well-fitted and supporting sports bra.

Running socks

Use compression socks when you are planning to run long.

They provide better support while running.

Also, if you have any special feet condition like bunion or metatarsalgia, you may wear bunion socks or metatarsal pads like these.

These will keep you comfortable during your runs and your feet will not revolt.

[This I’m speaking from experience as I suffer from bunions (mid-sized one) and always take special care with my shoes or socks. I even use bunions pads if I’m wearing something casual and not in a mood to wear socks.]

Running shoes

I have already spoken about investing in the right pair of shoes.

Use shoes that are well cushioned and appropriate to your foot.

The shoes should not be very tight fitting at the same time not too lose.

Half inch distance between your toe and the front of the shoes should be optimum.

Related

• Exercises for overuse injury
• Impact of heat on running
• What to eat before running

Treadmill maintenance plan after you have lost 10 lbs in 4 weeks

Oh wow!!

It feels so amazing to lose weight, even a few pounds.

Your jeans size drop and it is time to shop for new clothes.

I have always loved this feeling.

But sometimes I think what if I go back to the same size!!

Very scary I must tell you.

Now, that is why it is so important to manage your weight.

You cannot let your efforts go for a toss.

So once you have reached your dream number and you really really need to maintain it.

If you are careful about diet and let’s say you are burning 200-300 cal in a day, you are heading the right way.

The treadmills are great to help you through this.

You can try out the different Treadmill running plans

Check out the various running plans.

It also includes HIIT workout and running along with exercises.

I am sure it will make your workout challenging and interesting.

Related 

Treadmill Running Plans

Will manual treadmill provide you with a more effective weight loss?

The treadmill can be broadly categorized as motorized and manual.

As the name suggests in the motorized treadmill, it is the motor that moves the belt.

In a manual treadmill, the action of your feet against the deck makes the belt move.

So the faster you move the faster the is the belt moving.

Some studies say, that at the same speed more effort is required in a manual treadmill than a motorized one.

In fact, it is as high as 30%.

The greater is the effort, the more effective is the workout.

However, a person may walk slow and minimize the effort.

This is usually the case with a newbie.

They are not really aware of their potential and may walk slow. 

Reference

https://www.sciencedirect.com/science/article/abs/pii/S1466853X14000741?via%3Dihub 

https://www.verywellfit.com/manual-treadmills-vs-motorized-treadmills-3436600 

https://www.inapics.com/how-to-use-manual-treadmill-to-lose-weight/

Coronavirus!

This seemingly unknown infection has turned into a pandemic.

When Wuhan, China was suffering from this, we never thought that in a short couple of months this will turn into an earth-shattering terror.

So much so, it has forced entire nations like India, US, Italy to go on complete lockdown.

Despite that, the situation still looks grim and we can only do so much to keep ourselves and our near and dear ones protected.

I’ve tried to cover some basics that may be beneficial for most of us. Also, if you wish to know further, I’ve provided a reference section with important links from the CDC and WHO.

Let’s hope for the best and fight this pandemic together…

What is COVID-19?

COVID-19 is Coronavirus Disease 2019 caused by SARS-Cov-2 or Severe Acute Respiratory Syndrome Coronavirus 2. It was first identified in Wuhan, Hubei, China in December 2019. [3]

On March 11, 2020, this Coronavirus disease is declared as a pandemic by WHO. Since the outbreak, the countries which are severely affected are mainland China, Europe, Iran, South Korea, and the United States. [2]

Also, on March 13, 2020, the WHO mentioned that Europe has become the new epicenter of COVID-19. [2]

What is Coronavirus?

Coronavirus or CoV is a large family of viruses that is capable of causing respiratory infections ranging from the common cold to severe respiratory infections. Other know outbreaks of CoV are the MERS-CoV or the Middle East Respiratory Syndrome and the SARS-CoV or Severe Acute Respiratory Syndrome. [1] The strain of virus that is causing the current pandemic, is SARS-CoV-2 or the Severe Acute Respiratory Syndrome Coronavirus 2. [2]

Why is it called ‘novel Coronavirus’?

The current pandemic is being caused by a new strain of Coronavirus (SARS-CoV-2) and was discovered in 2019. This strain of the virus was not identified in humans previously. [1]

This is the reason it is called the novel Coronavirus. Also, as of now, vaccines are not available for this virus.

Is COVID-19 and Coronavirus same?

Although the terms COVID-19 and Coronavirus are now used interchangeably, COVID-19 is the disease caused by the novel Coronavirus.

Also, there are various other strains of Coronavirus that have been known to cause diseases like the common cold. [4]

How Coronavirus spreads?

Coronaviruses are zoonotic. [1] This means, they spread from animals to animals, animals to human beings or human beings to human beings.

In previous occasions of CoV outbreaks, MERS-CoV was transferred from dromedary camels, whereas SARS-CoV was transmitted from civet cats. [1]

Although the origin of current CoV is not yet identified, however, it is implicated that it is being transmitted from bats and pangolins. Preliminary genetic investigation shows a great deal of similarity between bat SARS-like coronavirus. [5]

Here is how it spreads: [6]

• The virus is believed to spread from person to person who is in close contact. (less than 6 feet)
• Through respiratory droplets from an infected person, when they cough or sneeze.
• Transmitted when infected droplets land on someone’s mouth or nose.
• Anyone can also get infected if they directly inhale those droplets into their lungs.

General Precautions…

You may be able to protect yourself from this outbreak with some simple precautions: [6]

• Wash your hands often and at least for 20 secs with soap and water especially if you have been into a public place, after blowing your nose, coughing or sneezing.
• Keep a hand sanitizer with 60% alcohol with you always. Use them generously on your hands and rub them until they are dry.
• Avoid touching your eyes, nose, and mouth with unwashed hands.
• Avoid close contact with people who are sick.
• Have a healthy distance (6 feet) from people if COVID-19 is spreading in your area.
• Take steam inhalation at home after returning from outside or try the Cold-arrest procedure as described in the below video. [However, this is just a precaution and may not save you from getting infected. Please follow WHO’s and CDC’s advice to the ‘T’ along with this one.]

Also, if you think you are infected, this is how you may protect others:

• Stay at home if you are sick.
• Cover your mouth with a tissue when you cough or sneeze. Or use the inside of your elbow. Dispose off the tissue to a trash bin immediately and sanitize your hand immediately as described above.
• Wear facemasks if you are sick. 
• Disinfect your home with and EPA-registered household disinfectant.

I’ve covered the details and guidelines as presented by WHO or other health organizations and doctors.

Now let’s get specific about my runners. They are at a lot of risks as the sport is supposed to be performed outside.

Also, many of us don’t have the luxury of a treadmill or a gym at home.

Is it safe to run outside during the Coronavirus outbreak?

Contrary to popular belief, it is comparatively safer to run outside than inside.

Why?

When there is a group of people inside, someone may cough or sneeze. It may not be directly in front of you.

However, after the incident, they may touch something and transfer the virus to the surface (if they are carrying the germ).

If you unknowingly touch the surface and touch your face, you have a higher probability of getting infected.

Since running is a solo sport, you may go out and enjoy the run.

Here also, to be safe, avoid touching your face. Also, running around 30-60 min a day will keep your immunity in top shape.

However, keep an eye on the development of your surroundings. If there is a mandatory quarantine going on, then please stay at home.

In such cases, you may want to keep your fitness going using bodyweight exercises or running solo on a treadmill.

Also, if you are not feeling well, please get yourself checked and stay at home to take rest.

Will running affect my immune system?

It will depend on the kind of running you are doing.

If you are planning to run a marathon or a half marathon every other day, then it will take a toll on your immune system.

In fact, runners have often complained about being sick with flu or stomach upset, just after running a marathon.

However, if you are doing a little bit of running every day, for say 30 mins, your immune system will be in better shape.

Why?

Because staying home can be daunting. It can affect your physical and mental wellness. Also, your fitness level may go down if you don’t have a space to keep your workouts going.

Getting outside for a while can do wonders for your mood and you will act less crazy with the people you are staying with.

Also, if you are running in the morning, your body will generate vitamin D which will improve your immune system and will keep you in good health.

Should you avoid running in groups?

Also, if a person is feeling sick or has a fever may not go out for a run anyway. So, your exposure to sick people will be minimal.

However, don’t participate in anything that has group participation of more than 50 people. Since March 15, 2020, CDC discourages it for the next 8 weeks to break the Coronavirus chain.

In fact, most of the running events stand canceled as of now.

One precaution you can take while running in a group is to avoid unnecessary hand touching or touching in general.

Also, when you get back, don’t forget to wash your hands as shown below:

Are you contagious if you don’t show symptoms?

If you are infected and don’t show symptoms, you may or may not be contagious.

However, you are surely contagious when you start coughing or sneezing.

This is where social distancing will come into play. It is still not completely known how long the virus stays alive on any surface, so hand washing and not touching your face is so important.

This is because people who are not infected may be unknowingly spreading the virus through their touch.

Here is a video of probable timeline for the virus:

Should you avoid touching things (like traffic buttons) when running outside?

It is found that coronavirus cannot live long on objects outside because of sunlight.[7]

In that way touching outside objects may be safe as they may not have the virus.

However, you still have the chance of infection if someone right before you sneezes and touches the button and you touch immediately afterward.

So, if you need to touch the traffic button, then don’t touch your face afterward until you have properly washed your hands.

Do the Coronavirus spread through sweat?

No – Coronavirus doesn’t spread through sweat. [8] It is a zoonotic virus and spreads from person to person or animal to a person who is in close contact. (less than 6 feet)

Also, it is transmitted through respiratory droplets produced through sweat and cough.

Will long runs or HIIT weaken my immune system?

Yes! Just after the long run or HIIT or any other intense workout, your immune system will be weak.

Why?

You have depleted your glycogen store and without glycogen, your immune will not be functioning as normally as it should.

In other words, the first few hours after your workout, you are more susceptible to any kind of infection and that includes Coronavirus.

Are gyms safe to use at this time?

That depends. If you have a home gym and your family members or your roommates are healthy, then it is perfectly safe to use the gym.

However, if you are using a public gym then it may not be safe as there is no control over who is using the gym.

Also, sometimes people may not be even aware that they are contagious and unknowingly they will leave the germs on the equipment or on other surfaces.

If you happen to use that equipment after such a member, you may have a high chance of catching the virus.

So many gyms as a precautionary measure are closing down temporarily to stop the spread.

How can you be safe if you are using a public gym?

First of all, bear in mind that if you are using a public gym you may not be safe at all.

However, follow these precautions which may improve your probability of safety.

Social distancing – Try to maintain as much distance as possible from others in the gym. One of the best ways to do so is to go to the gym in non-peak hours. Also, while talking to others or getting instructions from your instructor, maintain a safe distance of around 6 feet. If providing instruction that way is difficult, request your gym to arrange for some microphones.

Do not touch your face – Under no circumstances touch your face when in the gym. Once you are out, sanitize your hands. Hand sanitizers are very effective in such situations.

Stay at home – More than fitness, your health matters now. So, stay at home until this pandemic has come down. You can always workout at home. There are so many bodyweight workouts that are as effective as working out in the gym.

I signed up for a race and it is not canceled. Should I go?

Guidelines are provided by the CDC about gatherings. If it is less than 50 people, it is ok but you have to maintain a healthy distance from everyone.

However, as of March 15, 20202, CDC [9] has recommended that for the next 8 weeks, all in-person events which have more than 50 people involved should be canceled or postponed.

If the race you are participating in has less than 50 people, it may be OK to go. However, I would suggest that you better skip it.

Why?

If you have to travel to the location, you may not know, when and where you may be exposed to Coronavirus.

As some of the doctors saying, it is better to avoid all the gatherings, both indoors and outdoors until we know better.

That person spits a lot while running. Can he spread the germ?

Yes, he may if he is infected. [10]

Why?

Spit contains saliva, however, it may also contain sputum from lungs and secretion from the posterior nasopharynx.

These components can carry COVID-19 and if you come in contact with any part of this, you may get infected.

How long is COVID-19 stays alive on your clothes?

It is found by a study that, COVID-19 can stay alive from a few hours to a few days on various surfaces.

Although we could not find concrete evidence on fabric, widely accepted timings seem to be around 9 hours.

However, take this with a grain of salt and exercise precautions. What I’m doing is, after coming back from outside, I’m immediately washing the clothes with soap and water.

Not sure if that will help, however, at this point, no harm in trying.

How long are the Coronavirus stays alive on any metal surface?

A study [11] shows, Coronavirus can stay alive on any metal surface for more up to 72 hours.

This is mostly the surfaces, made from steel and plastic.

However, as was mentioned in the above video, the lifespan seems to be lesser in copper.

It could be because of the porous nature of copper.

Can Coronavirus be treated?

Although scientists are working hard, there has not been a confirmed cure for Coronavirus.

There has been news here and there that some cure has been invented. However, there is no conclusive evidence as of now.

One such drug is favipiravir. [12] It is used by the Japanese to treat new strains of influenza.

Some clinical trials in Wuhan and Shenzhen are showing encouraging results.

What is more encouraging is this drug was supplied by the Japanese to Guniea for combating ebola.

Whether it is a complete cure, is yet to be seen.

How can you minimize the possibility of infection while outside?

While outside, follow the instructions provided by CDC and WHO to remain safe.

Here, social distancing is strictly important. You should maintain a minimum distance of 6 feet from others.

Also, do not touch or let others touch you. Instead of a handshake, use namaste. [You will look cool and yet would have appropriately greeted the person. Also, encourage others to do the same.]

Do not touch your face without washing your hands, and that includes your face, your eyes, your nose.

Wash your hands frequently as shown in the above video to keep yourself protected.

Also, if you are in a quarantined zone, please stay inside your home until it is an emergency.

Is it safe to run ParkRun?

The short answer is ‘NO’.

They are relatively bigger events and is a gathering of more than 50 people which is against CDC guidelines.

So, you will have a higher chance of getting infected. Why take that chance?

Also, as of now all ParkRun events stands canceled due to COVID-19. [13]

You may rejoin once the open up later when this craziness has passed.

If there is a lockdown in my town/area, am I allowed to go outside running?

No, you may not be allowed to go outside running.

What I understood and observed in the news that, the cities/towns which have been locked down are literally in lockdown.

People were not allowed to mingle and apart from health authorities and emergency services, no one was allowed to visit.

Also, people were not allowed to come outside of their houses apart from getting groceries and medical supplies. Then also, they had to wear masks.

Anything other than that was strictly prohibited in the locked-down towns.

Should I run outside if I’m quarantined?

If you are quarantined, you should not be running outside.

Also, since you are thinking of running while quarantined, I will assume that you only have minor symptoms like mild fever and cough.

However, this scenario rapidly changes within a period of 14 days which is the incubation period for this virus.

So, taking ample rest will help you to get better soon. Also, if your doctor allows, you may perform mild exercises at home.

But going out for running is out of the question as you not only will put a lot of strain on your body but you will possibly infect others.

This situation needs to be avoided and the virus cycle needs to be broken.

So stay home and get well soon.

Is it safe to trail run and run outside during the outbreak?

Since running is not a group sport, you can run in the trails or go out for a run during this outbreak.

You have to be cautious and wear a mask all the time to avoid accidental touching of your face.

However, on two occasions you are not supposed to go outside at all.

One, if you are quarantined and two if there is a lockdown in your area.

This will help you to be safe and also will stop the community spread.

If you get mild bronchitis symptoms, when is it okay to resume running again?

If you have mild bronchitis symptoms, then it is good to get yourself diagnosed.

Bronchitis symptoms can be for various reasons however the currently prevalent one is COVID-19.

So get yourself checked first to avoid any further adverse effects.

Also, to resume running, consult your physician. If he/she gives you clearance, then you may start to run again.

References

[1] https://www.who.int/health-topics/coronavirus

[2] https://en.wikipedia.org/wiki/2019%E2%80%9320_coronavirus_pandemic

[3] https://en.wikipedia.org/wiki/Coronavirus_disease_2019

[4] https://www.fda.gov/emergency-preparedness-and-response/mcm-issues/coronavirus-disease-2019-covid-19-frequently-asked-questions

[5] https://www.hopkinsguides.com/hopkins/view/Johns_Hopkins_ABX_Guide/540747/all/Coronavirus_COVID_19__SARS_CoV_2_

[6] https://www.cdc.gov/coronavirus/2019-ncov/prepare/prevention.html

[7] https://www.cdc.gov/coronavirus/2019-ncov/index.html

[8] https://www.cdc.gov/coronavirus/2019-ncov/about/transmission.html

[9] https://www.cdc.gov/coronavirus/2019-ncov/community/large-events/mass-gatherings-ready-for-covid-19.html

[10] https://www.runnersworld.com/news/a31439358/running-during-coronavirus/

[11] https://www.medrxiv.org/content/10.1101/2020.03.09.20033217v1.full.pdf

[12] https://www.theguardian.com/world/2020/mar/18/japanese-flu-drug-clearly-effective-in-treating-coronavirus-says-china

[13] https://www.parkrun.com/news/2020/03/12/covid-19/

Burning a 1000 calorie is inspiring and demanding at the same time.

This is an intense workout and before you actually try, prepare your body for it. 

So, let’s see how you can practically do it.

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

1000 calories workout on treadmill

Let us consider a couple of statistics which are given by the American Council on Exercise. 

As per this, a person weighing around 180lb, walking at a slow pace of 2 mph makes you burn 1000cal in 6 hrs. 

With a medium pace of 3.5mph, you can burn it in 2.5 hrs. 

And if you are really fast at 7mph you can accomplish this in 1hr. 

So the faster you go the faster you can reach the target. 

With the treadmill, you have the advantage of changing the inclinations. 

As there is an increase in inclination, you can burn more and more calories than running on the plain. 

Another research says that heavier people can burn the same amount of calories running at the same pace in lesser time! 

Like if you are 160lb and running at 7mph you would need to run around 8 mi to reach 1000 cal, whereas a person weighing 180 lb can achieve it running 7 mi only. 

Well, you can leverage this and add some weight while running and get a better calorie burn in a shorter span. 

Keeping the pace too low or too high throughout the cycle will not really work. 

So here is a generic HIIT plan where you can run at different pace and make the most of it.

Since each person has a different body weight and metabolic capacity so there will difference in calorie burnt.

This is a mixed plan with high and moderate level running.

If you exclude the warm-up and cooldown time, it is a 30 min plan.

Now as per your metabolic capacity you can repeat this cycle 2-3 times.

You can adjust the timing and see what works out best for you.

So thinking twice before trying it.

I completely agree with you if you are thinking it is too tedious or time-consuming.

So drop the plan??

NO!!

Here is what you can do..

Split it up!!

Yeah…so try running twice burning 500 cal in each session.

Less time, less stain and the running goal sounds achievable.

This way you will burn at least 500 cal if not 1000cal.

References

How to run twice a day?

Is it dangerous to burn 1000 Calories a day on a treadmill?

To burn 1 K calories on a treadmill, you really need to sweat a lot.

Depending on your speed you may have to run approximately 6-8 mi to get a 1k calorie burn.

Talking in terms of time, you will be running for 1-2hrs.

Compared to other surfaces, running on the treadmill is relatively easier and safer.

But anything done to the extremes is a potential threat.

So if you are burning 1000 cal a day once in a while or at most 1 day in a week, your body can sustain.

Fatigue and Muscle Injury

Let’s say you a beginner and your body is not really conditioned for long-duration running then, of course, it can be a problem.

You have to prepare your body before you experiment with this.

Else, you may end up in extreme fatigue or muscle injury.

This would impact your future running ability.

Insufficient Recovery

The other scenario is when you run to burn calories every day.

Even though you are fit and possess good running ability, this may still be problematic.

When you are running every day, you may not be giving a sufficient recovery period.

Insufficient recovery may lead to muscle pain and spasm.

Development of Callus

The treadmill surface is uniform.

So each step is the same as the other.

When your foot lands exactly in the same manner, the toes are rubbed at the same point with each step.

This constant rubbing of skin at the same spot may increase the chance of a callus formation. 

If I burn 1000 calories every day, how many kgs would I lose in a month?

So the calculation goes like this…

3500 cal makes 1 lb of fat.

So to lose 1 lb of fat… you need to burn 3500 cal.

Now if you are burning 1000 cal a day, in a month you will be burning 30000 cal.

Since 1 lb takes 3500 cal, so when you burn  30000 cal, you will lose 8.5 lb.

1 lb is equal to 0.452 kg, hence you will lose close to 4kg…

Whoa!!!

But this is more of a mathematical calculation.

The practical results for weight loss depend on various other factors.

Genes

The genes are really not in your hands.

In certain families, obesity is in the genes whereas in some cases they hardly put on weight no matter what they eat or do.

Well if you are from the first bucket, it is not really your fault.

Try to maintain a healthy lifestyle and watch on your calorie intake.

If you are from the later, you are lucky one!!

Age

Now, most often it is seen that you gain weight with age.

And the more you age it becomes more difficult to lose weight.

It is always easy to lose weight at a younger age.

Current Weight

Don’t be surprised, but if you are towards the heavier side, you will lose weight faster.

When you are working out you will be burning more calories for the same activity than a leaner person.

Sex

Men lose weight at a faster rate than women.

They tend to burn more calories as compared to women while performing the same activity.

Men usually have more muscle mass than fat.

The fat mostly builds around the midsection of the body.

If men are burning calories, it reduces the fat around the belly, which boosts the metabolism.

So it is a win-win situation.

Women, on the other hand, have fat around the hip, thighs, and butt.

So when they workout out and burn calories, it really does not have any impact on the metabolism.

So ladies next time, if you are working out with your partner and he is losing weight at a faster pace, don’t feel bad about it.

This is how your body is designed.

Eating habits

If you are on the weight loss spree, you have to watch out on your calorie intake.

Here are some tips which you can try

• Avoid eating a big meal.
• Eat small portions at regular intervals.
• Try to avoid food and beverages with too much sugar.
• Add lots of fruits and vegetables in your diet.
• Have an early dinner.
• Stay away from binging and stress eating

Medical conditions

Weight loss becomes difficult when the weight gain is due to any medical conditions.

Keep yourself really active and avoid indulging in calorie-laden food.

How many days a week should I workout for 1000 calories?

Like I have already said a 1000 cal burn run is a tedious one.

It puts a lot of strain on your body.

So it is better to try once in a while.

Being more precise if you are 5-7 on the fitness scale up to 10 you can try once in a week.

If you are 8 and above you may try twice a week, but see that there is a gap of 2-3 days.

Is it safe to burn 1000 calories on the treadmill as a beginner?

Thinking of hitting 1000 cal on the treadmill.

Awesome!!

But to lose 1000 cal, you need to do some serious running.

This requires good muscle strength and endurance.

You may even be working out at the anaerobic capacity on the body.

So, if you have just started to run there is a possibility that your body is not completely prepared for this kind of workout.

You may suffer from extreme fatigue.

There are also the chances of muscle spasm or injury.

However, there is no harm in trying out.

But always listen to your body.

If you feel you can do it, it is better to stop.

And if you accomplish, there is nothing like it.

Go ahead and reward yourself.

However, don’t try this more than once a week.

The above plan can either scare you badly or highly motivate you.

Well, in both the case it is better to split up the plan.

As a beginner, you really don’t know your capacity.

You could be overestimating or underestimating your potential.

After the first run, you can judge your endurance, your limits and set your goals accordingly. 

If I burn 1000 calories on a treadmill, will it cause knee injury?

The treadmill is one of the safest equipment to work with.

The running surface is relatively more comfortable and does not cause more impact on your body.

You have more support to latch on.

And you can control the pace of running.

But yes, how you are burning 1000 calories is more important.

As we have already seen, 1000 cal burn is a high impact run.

If you are running at a very high pace like 9mph, this can give you post-run aches.

And if you are doing very frequently like more than 1-2 times a week, you are more likely to suffer from pain.

There are various other reasons which can be responsible for knee pain.

Absence of shock absorbers in treadmill

It is the presence of shock absorbers that makes running comfortable on the treadmill.

When the shock absorber is not of an optimum quality or completely absent, this can cause more pressure on the joints.

The greater is the pressure on your knees, the chances of knee pain increase.

Poor running form

This could be one of the primary causes why beginner suffers from pain and aches.

A proper running form is a must to have for longer injury-free running.

Body Weight

Your body weight can make you slower and make your running more difficult if you are towards the heavier side.

However, if you try and continue to workout you will be burning more calories than your leaner pals.

So, take this as a win-win gain and don’t give up.

Age

For nearly 60-70% of people, age makes the workout difficult.

In fact, I feel the difference in myself.

A decade back what could be easily achieved, for that now I have to make push a bit.

So somewhere it does affects over time.

Worn-out shoes

Ah, get a new pair if you see the signs.

Don’t compromise on your shoes.

They take you long and it is better to replace them after every 500-800 miles.

References

http://ourthreepeas.com/500-calorie-burning-treadmill-workout/

https://www.livestrong.com/article/513183-how-to-burn-800-calories-a-day-on-a-treadmill/

https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/factors-affecting-weight-health

https://5krunning.com/how-to-burn-1000-calories-on-a-treadmill/

I could run for 25 min straight…It’s only 15 min today…

I ran 5 miles last Wednesday…today only 2 miles and I’m so tired?

Why is my running endurance getting worse?

Are you finding yourself asking this question of late? Here are the common 5 reasons why your endurance is getting worse.

Related: 

The 7 Best Running Interval Workouts For Speed and Endurance

Fartlek Workout: 5 Plans (Speed And Endurance)

5 Reasons why your running endurance is getting worse

1. You are skipping slow long runs

I can tell this from my experience. After I finished my first 5K I was too happy.

I thought 21 mins of running time was great. However, I wanted to improve on that.

I followed the same 5K routine with only minor improvements.

Result?

I got stuck in the same plateau of around 28 mins.

The reason was beyond me and it was really getting frustrating. I not only couldn’t improve. I actually was getting worse.

I wanted to run a fast 5K but was going nowhere. And like you, I started Googling for reasons…

Too proud to ask for help you may say…

Most of the forums that I frequented, mentioned that skipping long runs or suddenly increasing pace can be a reason.

So I thought let’s try to go slow and long…and see what happens…

I picked up a half marathon training plan and started to train myself…

Little by little I saw progress and finally could run my best 5K with a sub 18 min PR.

If you are dealing with a plateau or a decreased endurance, try to go slow and for a longer duration of time.

You will be able to improve your endurance significantly…I promise.

Related:

How to start running 2 miles a day for serious weight loss?

Running A Mile A Day for Beginners – The Easy Plan

2. You are suffering from iron deficiency

This is also a frequent reason for a sudden decrease in endurance levels.

Many times, the symptoms are not very apparent. You may want to get your hemoglobin levels checked.

A simple blood test will be able to tell whether you are suffering from iron deficiency.

Another cause of sudden loss of endurance may be due to overtraining.

Your body will remain fatigued and you will be more prone to injuries.

However, there will not be very clear signs of fatigue.

Here also some blood tests may help you out.

Check for your Creatine Kinase or other inflammatory markers.

These will tell you if you have overworked your body or not.

3. The weather is hot

You may not realize it, but the weather may be hotter than last week or day.

This will increase your temperature way more during running and will also make you lose a lot of extra sweat during your run.

Result?

You will be more tired and you may not be able to run for the same duration of time that you did earlier.

Related: How does heat impact the running pace?

 In other words, you may think that your endurance has decreased.

In truth, it may not even be related to your endurance…

What should you do then?

Well, ask the Sun to be less hot… 😛

Kidding…

Just change the time of your run. Running early in the morning or later in the evening may be better.

Once you do that, check if your endurance is still reduced or not.

If not, then the weather was the culprit, otherwise check the above points to pinpoint the problem.

4. You did not meet your nutritional needs last week

If there is no apparent reason for your endurance slowdown, check whether you ate properly last week.

If we are not taking proper food and still try to run, your body will not show signs immediately.

However, give it a week or two, it will start to rebel and a common way of manifestation is the loss of stamina.

Related: How To Increase Running Stamina By Food? 

You may also find that you are getting more injured. Shin splints, knee pain, etc. will become common.

If this is the case, load up on calorie-dense foods like nuts. Also, take 48-72 hours of complete rest.

This will help you to recover from the injuries that you may have sustained and overtraining.

Why did I say overtraining?

Because most of the time overtraining is more to do with food or lack thereof.

Another common cause may be that you are not taking sufficient water.

Lack of water makes you tired more easily. So, aim to take at least 3 liters of water throughout the day to avoid endurance loss due to dehydration.

5. Your life is taking a toll on you

Many times the problem of sudden endurance loss may be more complex and has nothing to do with the above points.

Your life may be interfering with your performance. If you are unsure of what it is, try to take a look at the followings:

Sleep – Check if you are getting enough sleep or not. Sleep is the time when your body actively recovers.

If you are not sleeping enough, then your body will not recover properly. Then when you run or do any kind of intense workout, you are overstretching your body’s limits.

This will also make you lose your endurance.

Stress – This I consider to be the mother of most of our health problems. Couple of years back I was detected with a higher resting pulse rate than average.

It was somewhere in the range of 110 bpm when I was doing nothing. WHOA! My doctor warned me that, I’ll be facing higher blood pressure if I’m not serious about my fitness or my overall health and eating habits.

But what could I do? My work pressure was too much and my mother became very sick at that time.

I’m too attached to my mom and having to stay away from my family took a toll on me. And enter my higher heart rate.

As you know, if your body is not functioning properly you will not be able to perform at your fullest. Hence the lower endurance level.

Adrenaline fatigue – This is a byproduct of your stress. However, this may also happen if you over train. Your Adrenaline gland will have overdrive and you will be too tired to deal with anything, let alone workout. And suddenly you are slow.

Since the above issues are more complex for a quick fix, you will have to take a hard look at your life. Sleep deprivation may be relatively easier to fix, however, stress may not be. If you cannot immediately reduce your stress, please start doing meditation. 

You may perform meditation while running as well. And meditation doesn’t always have to be when you are seated. You can lie down and perform Savasana. A good 20 min of Savasana is said to be equivalent to 4 hours of sound sleep. It will also relatively reduce your level of stress.

Here is an effective practice that you may perform: