When you’re trying to lose weight, exercising can sometimes seem like an impossible feat. However, there are several easy ways to incorporate more physical activity into your daily routine—and running is one of the best options! If you’re new to running, or just need some advice on how to make it happen, follow this guide and start losing weight today!
How running affects your weight
If you’re looking to lose weight, starting a running routine can be a great way to get in shape. But like all exercise routines, there are important considerations when it comes to exercise and weight loss—namely that over-exercising can lead to muscle loss and leave you fatigued and dehydrated. To help avoid these pitfalls, know that not all workouts are created equal; if you want something truly effective for weight loss, consider integrating running into your workout routine.
The thing about running is not only do you burn calories – after a 30-minute run, you’ll burn somewhere between 100-250 calories, depending on your weight and intensity level – but it’s also not just about how many calories you burn. one more benefit of regular running is the burning of fat in your body. As you begin a running routine, you’ll notice that the excess fat starts to come off your waistline and thighs. As your body becomes more efficient at burning calories when running, you’ll see the pounds start to fall off without much effort. By staying consistent, you can maintain your fitness with a moderate time and effort commitment.
How far should you run?
If you’re a beginner, aim to run at least three days a week. Run five days if you can handle it—and follow that up with two rest days. If you fall behind, try to pick up where you left off as soon as possible. As an advanced runner, shoot for four runs a week (three distance and one sprint session) while again taking two rest days per week. On both ends of the spectrum, your goal should be to run long enough and hard enough so that when you finish your workout or race you feel accomplished but don’t feel like death warmed over. All told, running burns roughly 400 calories per mile—so running four miles will burn about 1,600 calories.
You can start out slow by running a mile or two at a time and gradually working your way up. If you’re new to running, stop when you feel pain in your side or otherwise uncomfortable. As you advance, target eight minutes per mile if you’re running outside (or six minutes per mile on a treadmill). After that, continue adding a minute every other week until you hit eight to 10 minutes per mile. You can also measure your progress by time instead of mileage. Run 1 hour and 45 minutes if you’re targeting 12-minute miles; 60 minutes if targeting 10-minute miles; 75 to 90 minutes if targeting 8-minute miles; and 2 hours for 7-minute miles or longer.
Get started with these 3 beginner’s tips
Getting started is often a bigger obstacle than continuing. If you’re new to running or haven’t worked out in a while, it’s easy to talk yourself out of running because you feel unfit or overweight. Running is an excellent basic exercise, but it can be intimidating if you haven’t done it before—so don’t push yourself too hard too fast! Here are three beginner tips that’ll get you started on your weight-loss journey.
1) Start slowly and with the right gear. Starting slow means gradually increasing your pace and mileage as you become more comfortable. Avoid muscle strain by using proper footwear and staying hydrated (drink water every 15 minutes). Basic health also includes having basic knowledge about safety when running outside (or inside) – wear reflective clothing and keep headphones at safe levels so as not to distract from traffic noises or other hazards. And stay fit by always listening to your body – when it starts hurting, take a break, stop completely, ice any injury and consult a doctor if needed.
2) Get the support you need for success. Running is easier with friends – find people who have similar goals as yours (weight loss, fitness level) and run together!
3) Start with a plan. Everyone likes to wing it, but weight loss is hard work and if you don’t have a game plan, you’re more likely to quit before seeing results.
Don’t forget your basic health – because, for example, if you have high blood pressure or high cholesterol, this could pose a safety risk while running. Start by taking steps to ensure you’re healthy enough to begin exercising and visit your doctor first (who may refer you to a physical therapist). If you need a plan for a healthy diet and exercise routine, discuss it with your doctor.
What gear do I need?
Running is an ideal form of exercise if you’re looking to stay fit and healthy. However, unlike many other forms of exercise it doesn’t come with a set of equipment requirements. While there are some items that are considered must-haves, you don’t need much to get started and still see great results. For example, running shoes can be an essential piece of fitness gear if you are a runner, but they are not required; it is okay to run without them or in another type of shoe.
Now that you have a few ideas on how running can benefit your health, it’s time to figure out just how much running you’ll need. As a beginner, 10 minutes is generally considered an acceptable amount of time to spend at first. While it doesn’t sound like much, doing so three times per week is equal to about 30 minutes per week, which isn’t too shabby. If you prefer to exercise at a less vigorous pace, you can work your way up by increasing the time you’re active in small increments over time—the important thing is to just stay consistent and stick with your routine.
Injury prevention, part 1
Running experts say that running form is important. I don’t know about you, but my idea of running form isn’t exactly textbook. Heck, it barely feels like running at all. Instead of giving you a standard or generic list of best practices, here are some guidelines and reasons behind them, as well as some key tips to keep in mind when you run. The aim is to avoid injury and work toward being able to actually enjoy your run.
Running is a high-impact activity, so it’s likely that you will experience some type of running injury at some point. But in most cases, injuries aren’t caused by faulty form—they are caused by someone trying to do too much, too soon. To avoid a running injury and even improve your form, here are five tips you should follow when you run:
1. Start slowly.
2. Stretch often.
3. Adjust your stride to suit your body type.
4. Warm up before every run and cool down after every run (you can also warm up and cool down with walking).
5. Get enough sleep each night to stay healthy and rested throughout your day (7-9 hours is usually best).