Running long distance is one of the more effective ways of losing weight by exercise, according to celebrity personal trainer Bill Phillips. Anaerobic exercises, such as push-ups, burn lots of calories but are impossible to sustain for more than a few minutes at a time. Running, though, is something you can do for extended periods, each minute of which burns calories and sheds pounds. By running towards a goal of miles, you can lose weight without all the tedious calorie counting associated with many weight loss plans.
Step 1
Decide on a mileage goal for your running program. Base this on a round number, such as 100 miles, a personal number like your current age or any other number. Make the number aggressive, as you will be accomplishing it incrementally.
Step 2
Commit to running three times per week, aiming for 40 minutes to an hour for each workout. Based on your current running pace, estimate when you will reach your mileage goal. While making this estimate, take into account events that might limit your running opportunities, such as vacation or the winter holidays.
Step 3
Weigh yourself the week before you begin your program.
Step 4
Stick to your program to the best of your ability. Consider having a running partner. It's harder to skip a workout when you have to tell somebody about it. Besides, running with a buddy is often more fun.
Step 5
Divide your mileage goal into quarters or tenths to create benchmarks. As you reach each benchmark, weigh in and check your progress. Make your workout more or less aggressive based on how you feel about your weight loss progress.
Tips and Warnings
- Bill Phillips says that the best weight loss results come from a combination of cardio exercise, resistance exercise and a moderate diet plan. Work toward adding a weight loss diet and resistance workout to your mileage plan.
Things You'll Need
- Journal
- Bathroom scale
References
- "Body For Life"; Bill Phillips; 2006
- Kelly Dodge, Triathlete; Hillsboro, OR
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