Starting a running program for weight loss can be intimidating if your fitness level isn’t very high or if you’re not naturally athletic. Fortunately, running is one of the easiest exercises to establish as a habit because it can be done almost anywhere and requires no special equipment other than a pair of sturdy shoes with good support. It’s also very effective for weight loss because it simultaneously tones muscles and burns calories and fat. The Mayo Clinic notes that for a 160-lb. person, jogging burns nearly 600 calories per hour.
Step 1
Start by walking every day. Keep up a brisk pace so that your heart rate is consistently elevated throughout the walk, but don’t go so fast that you feel exhausted when you finish. Walk for as long as you would ideally like to run; for example, if your goal is to run a 5k, walk for 3.1 miles at least once or twice per week and walk for shorter distances on the other days.
Step 2
Alternate brief periods of jogging with longer periods of walking for the entire duration of your goal distance. Cool Running suggests starting off by walking briskly for five minutes and then alternating 60-second bursts of jogging with 90-second periods of running for 20 to 30 minutes total. If that pace is too difficult, make your walking intervals longer or your jogging intervals shorter until the balance feels more comfortable. Alternating bursts of intense activity with more moderate activity is called interval training, and according to the Mayo Clinic, it burns more calories than a traditional workout and improves aerobic capacity.
Step 3
Increase the amount of time you jog each week. As you enter the second week of your plan, try alternating 90-second bursts of jogging with two-minute periods of brisk walking. Continue at a constant pace, increasing the amount of time you jog each week. In less than two months, you should be able to jog for the full 5k distance.
Step 4
Supplement walking and jogging with strength training exercises such as weightlifting, core activities and resistance training. The Cleveland Clinic recommends regularly stretching, doing aerobics and strength training for the most effective weight loss results. Stretch dynamically, or with movement, before each running workout, and stretch again at the end to cool down and help prevent muscle and joint injuries.
Step 5
Adhere to fitness guidelines to maintain consistency in your workouts and keep up your strength and energy. The American College of Sports Medicine recommends that healthy adults do a minimum of 150 minutes per week of aerobic exercise plus two strength training workouts of eight to 10 exercises each. If you skip a workout or stop for a while, don’t get discouraged; simply pick up the schedule again as soon as you can.
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