The myth that you can do a single exercise to lose weight at one location is called spot reduction. Take belly fat, for example. Performing hundreds of sit-ups every day might create strong abdominal muscles, but it will do very little in the way of melting fat. The only way to truly flatten your belly fat is through cardiovascular exercise. Running is an effective form of cardio that can be done outside or on a treadmill.
Step 1
Move your body through a series of dynamic stretches. Dynamic stretches involve steady movements of your body that simulate exercising motions. While you run, multiple joints and muscles are being activated and dynamic stretches will loosen you up and prevent injuries. Alternating toe touches, walking leg swings, deep knee bends, spinal rotations, forward bends, reverse lunges and arm circles are examples.
Step 2
Walk briskly for two to three minutes, then increase your pace to a light jog for three or four more minutes for a light warm-up. This will raise your core body temperature gradually and further loosen up your connective tissue.
Step 3
Increase your speed to get to your desired pace. Run at a speed that elevates your heart rate and causes you to sweat. Stay at this pace for the duration of your workout. According to the American College of Sports Medicine, 60 to 90 minutes of cardio is necessary to lose weight. Run two or more times a day to accumulate this amount if you cannot fit it into one session.
Step 4
Perform interval training to increase your calorie burn. Start with your light warm-up, then run as fast as possible for 30 seconds. Jog lightly for 60 seconds, then run hard again for 30 seconds. Repeat this pattern for the duration of your workout. Keep your session to 30 minutes or less if you do intervals because of their intensity.
Step 5
Run up and down hills in your neighborhood or increase the incline on the treadmill if you are running at the gym. Mix hill runs into your longer cardio sessions and make them as long you want. Be advised that you will have to slow down when you run up hills.
Step 6
Execute a cool-down at the end of your workouts. Do this in reverse of your warm-up. Jog lightly for a two or three minutes, then continually decrease your speed until you are walking briskly then lightly. Spend about five minutes doing a cool-down.
Step 7
Exercise on a regular basis to get the best results. Run five to six days a week and have the discipline to continue every week.
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