Running Routines For Weight Loss

There are many running routines to choose from when trying to lose weight. Distance or interval training can burn many calories during your run. Uphill running will create resistance and help burn calories during, and after, your run. No matter which routine you choose, there is always room for injury. Being cautious and attentive during your routine can prevent injuries, and keep you on your path to weight loss.

Types

Distance workouts are based on trying to achieve a specific distance. For example, if you can only run one mile, set your goal for two miles. Practice until you can run two miles. Hill training involves propelling your body weight against gravity by running uphill, which is resistance training. Running Times Magazine notes that hill training can increase your leg strength and improve your cardiovascular fitness. Interval training can be done with running, and involves alternating between low and high-intensity. For example, run for two minutes and sprint for 30 seconds. You can burn the same amount of calories, if not more, than staying at the same pace for the duration of the run. Aerobic running routines can help you lose weight by keeping your heart rate within a specific training zone--usually aided by wearing a heart rate monitor.

Benefits

The main benefit of a distance routine is that it's based on a goal. You have to put out more energy and effort to reach each distance--causing more calories to be burned with each goal. With hill training, the main benefit is resistance. Running Times Magazine indicates that uphill running strengthens your leg muscles and improves cardiovascular fitness. Muscles burn calories all day long--not just during the exercise. With uphill training your can increase your caloric expenditure, lose more weight and gain some muscle tone. Interval training benefits your running routine because you burn more calories alternating speeds than staying at the same pace.

Considerations

Things to take into consideration are the frequency, duration and intensity of your exercise. The American College of Sports Medicine recommends 20 to 60 minutes of cardiovascular activity, three to five days per week. However, 60 to 90 minutes may be necessary to achieve or maintain weight loss. When you are running, your intensity level should be 55 to 90 percent of your maximum heart rate, according to "Fitness: Theory and Practice" by the Aerobics and Fitness Association of America. To get an estimate of your maximum heart rate, subtract your age from 220.

Misconceptions

A misconception about running is that it is too difficult for the overweight, obese or those with joint issues. You can achieve weight loss results while running in water just as you can on land. Not only does water create buoyancy--taking pressure off the joints while running--but it also creates resistance against your legs. You can burn calories in the water as well as create muscle tone--both increasing your caloric expenditure.

Warning

Shin splints, or medial tibial stress syndrome, is a common running-related injury, according to staff from the Mayo Clinic. Pain along the shinbone is caused by an overload on the bone and connective tissues--usually caused by running on hard surfaces. With rest, ice and self-care measures, shin splints can usually be treated. Running trails have dirt, roots, holes and debris that can cause injuries such as ankle sprains. Knee, hip, or back problems can be attributed to poor running posture or inadequate running shoes. Being attentive while running or getting help from a trained running coach can help to avoid these issues.