Running to Lose Weight
Running burns the most calories of any mainstream exercise, so it is no wonder that many people who wish to lose weight decide that they want to start a running program.
However, as with all new exercise routines, there are a number of considerations to keep you safe and help you get the most out of your workout. If you work in a sedentary job at a computer all day and sit on the couch watching TV most of the night, you’ll need to take special care of yourself in order to avoid injury and achieve your goals.
Here are a few starter steps for beginner runners who want to lose weight.
Weigh yourself and calculate your Body Mass Index (BMI).
Determine what is a healthy BMI for your height and frame. Choose a target weight from within that BMI number.
Start a running diary. Note down your weight and BMI, and your goals. Track your goals by weighing yourself once a week.
Start a walking program. Get off the couch and get moving. Aim for 10,000 steps a day.
Master a few warm up and cool down stretches to take care of your muscles and avoid injury.
Don’t try to do too much too soon. Walking longer and longer distances at faster and faster speeds will be plenty to start with to get your body ready for the more demanding pace and impact of running.
Count your calories. There’s no point trying to run off the weight if you’re eating excess calories every day.
Be consistent. Work out every day, even if it is for a short time only.
Add running to your walks. Once you are at 10,000 steps a day (3.5 to 5 miles depending on your stride), start to add short runs of a block or so to the routine, until you are able to run more and more of the route.
Keep track of your progress in your diary. Adjust your routine as needed. You may find your weight creeping up a little, but this could be due to your developing more muscles. Sooner or later, they will become lean, mean, fat-burning machines, because lean muscle boosts your metabolism compared with fat.
Add strength training twice a week
This can be yoga, light weights, or resistance bands. This will build muscle and add to your endurance and stamina.
Follow these steps and you will be certain to lose weight and look great thanks to your new running program.