Running Exercises For Weight Loss

Any aerobic exercise done consistently and for a longer duration will burn calories and cause weight loss. However, running in particular has the unique capability of not only causing weight loss, especially for those already overweight, but also helping to maintain a lean, healthy body if performed regularly. The nice thing about running exercises for weight loss is that virtually anybody who is mobile can do them.

Realistic Expectations

The big goal of losing that excessive weight has been set, and the plan is to run it off. Remember to be realistic about running exercises to achieve weight loss. If too much running is done too soon, sure the weight will come off, but that's hard to do if injury occurs. An overweight runner is more than likely out of shape, which means a progressive build-up is recommended. Try performing a combination of walk-run intervals first. According to the Front Runner beginner program start off with 5 1/2 minutes of walking then run-jog for 30 seconds, and repeat this five times for a total of 30 minutes. As the weeks progress, gradually decrease the amount of walking and increase the running. By the tenth week of following this run-walk program you should be able to run continuously for 30 minutes without any walking.

Getting Results

Once a better fitness base is established for running, the effort, and the weight loss can can now move to a greater level. One of the keys to losing weight through running is to do it consistently, preferably daily. Never forget that the only way to lose weight is to burn more calories than consumed.
Jim Fixx's 1977 "The Complete Book of Running," cites the example of a 180 lb. person regularly running 5 miles a day and burning around 124 calories per mile, for a total of 620 calories. Since it takes 3500 calories to lose a pound, one pound will be shed approximately every 6 days or 5 pounds per month. This is a reasonable, smart weight loss rate from simply going for a moderate effort run daily.

Increased Effort = More Weight Loss

After an initial weight loss from daily running, a plateau is the norm, and an increased effort is called for for increased weight loss. Dr. George Sheehan discusses in his book, "Running To Win", 1992, on how running with regularity increases a person's metabolism. According to Sheehan, a runner burns as many as 500 extra calories a day more than a sedentary person.
He goes on to say that increasing one's daily running can actually establish a new, leaner body weight based on one's weekly mileage. Also, try increasing the pace for small intervals during the daily run thereby increasing calories burned. Stay consistent and Dr. Sheehan's statement that "Runners look on food as a friend. Dieters look on food as an enemy," will be easy to comprehend.