Running will burn many calories and cause weight loss --- even for a beginner. Running can be done indoors or outdoors, alone or with a friend or in a group. By increasing your intensity or running for longer periods of time, you will increase your fitness level and burn many calories. Run on different surfaces such as sand, a running track or wooded trails for a change of scenery while also engaging different muscle groups.
Step 1
Run for short amounts of time, several times a day. For example, run for 10 minutes six times a day. When it gets easier to run for 10 minutes, increase your time or the number of sessions per day. According to the American College of Sports Medicine, you need 60 to 90 minutes of physical activity three to five days per week to lose weight. Short bouts of exercise are just as effective as one long session.
Step 2
Incorporate interval training into your run --- alternating between low- and high-intensity work throughout the exercise. For example, run one lap then walk one lap until you reach a mile. According to the Mayo Clinic, vigorous exercise burns more calories even if you increase intensity for a short amount of time. Interval training also helps to improve your aerobic capacity --- enabling you to exercise for longer periods of time.
Step 3
Add resistance training two to three days a week by running uphill. According to "Running Times" magazine, uphill training increases your leg strength and improves cardiovascular fitness. Building muscle strength during your run will burn more calories, even after the run. If hills are not available, use the ramps in parking garages to get an uphill workout.
Step 4
Run in water to relieve pain or pressure on your joints and lower back --- common issues facing overweight individuals running on land. Running in water is just as effective as running on land and can burn just as many calories. You can run against the current, wear water weights or wear water shoes to add resistance. Start running on land once you have lost enough weight to run comfortably.
Tips and Warnings
- Eat a low-calorie diet. Running can't help you lose weight if you consume more calories than you burn.
- Consult your doctor before beginning any exercise or diet regimen.
Member Comments