You burn approximately 100 calories for every mile that you run, according to Vanderbilt University, making it an effective tool for losing weight. Other benefits of running include lower blood pressure, a stronger heart, improved lung function and easier sleeping. Running can also help regulate your mood, making it easier to relax and avoid stress-induced overeating.
Outfit Yourself
One of the benefits of running is that it doesn't require much special equipment. You should wear a well-fitted pair of running shoes from your first workout. Shoes designed for running offer support and protection for not only your feet but the entire lower body. Ill-fitting shoes or shoes not designed for running can lead to ankle, knee or hip pain, which can make it necessary to take time off for recovery.
Start Slow
Decide whether you are going to train by time or distance. If you plan to run on a track or have access to a GPS or other wearable device that measures distance, measuring distance is simple. If you plan to run on the road or unmarked trails, running for time is more straightforward. While your workout should last between 20 and 30 minutes, don't expect to run the entire time initially. Instead, run a few minutes, or several hundred yards, then walk the same time or distance. Repeat this until your workout is complete. Run three to five times a week. Each week, increase the amount of time you run by about 10 percent.
Set Goals
Setting running-related goals makes it easier to stay motivated to exercise regularly. Your goal may be as simple as running 20 minutes consecutively, or you may want to run in a local charity 5k. The point is, set a clear goal, apart from weight loss.
Weigh Yourself
While running is an effective way to lose weight, if you are hoping that the weight will fall off practically overnight, you will be disappointed. Don't get discouraged, but weigh yourself frequently so that you can chart your progress. Regular weigh-ins help prevent your weight from going up, rather than down, which sometimes occurs when you decide to treat yourself a little too often with sports drinks and after-run snacks.
Don't Overtrain
Increasing your mileage too quickly can lead to overtraining. Symptoms of overtraining include excessive muscle soreness, a heavy feeling in the legs, excessive fatigue, unusual depression or anger, trouble sleeping, loss of appetite, trouble sleeping, and changes in the menstrual cycle. If you experience symptoms of overtraining, take some time off, and when you resume training, work at a lower intensity.
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