Running is an exciting, cost effective means of weight loss. Many dieters choose to combine healthy eating along with running. Running burns calories and speeds up metabolism, which are essential in shedding pounds. While the dieting runner should not expect a transformation overnight, this combination is an effective means of weight loss.
Step 1
Combine running with a diet plan. In order to lose weight, you need to expend more calories than you are consuming. Dieters should eliminate fast foods, alcohol, sweets, and other bad-for-you foods. While switching to a diet of fruits, vegetables, and lean meats may be difficult, you will be consuming fewer calories.
Step 2
Go the distance. When running to lose weight, distance is key. The farther you go, the more calories you burn. Cover a greater distance and go slow. This is just as effective and safer than running high-speed short distances.
Step 3
Run often. Develop a regular running schedule and stick to it. If you can't run every day, try at least every other day. When running, you are burning calories and boosting your metabolism. These are two essentials to weight loss. Try to run about 40 minutes, or combine running with another form of exercise.
Tips and Warnings
- Use a pedometer to help measure your mileage and your success. Run with a friend. Moral support and encouragement can go a long way. Invest in a good pair of running shoes. If you aren't sure what to buy, check a specialty shop for help. If running in the same location over and over again seems a little boring, switch it up a little. Try a park, your neighborhood or a friend's neighborhood. Stay hydrated.
- If you can't make it outdoors all the time, running on a treadmill will save your legs from the pounding of running on pavement. Don't overtrain. Overuse injuries are among the most common injuries in runners. These include stress fractures, shin splints, knee pain, heel injuries, and chronic tendinitis. If you suspect you have an injury, stop running and contact a physician.
Things You'll Need
- Fruits
- Vegetables
- Lean meats
- Running shoes
- Pedometer
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