If you're new to weight loss and running, it's important to approach your strategy with empowering information. Learning the right way to run and lose weight will get you successful results. Avoid jumping into a running regimen without knowledge of how to do it safely -- improper technique can lead to various injuries. Becoming familiar with the process will help you avoid certain pitfalls of exercise and weight loss.
Before You Start
If you haven't run before and you're just starting to lose weight, have a checkup with your doctor before you beginning. Make sure that you're healthy enough to start running and that you don't have any injuries or chronic conditions that affect your ability to run. You can also talk to your doctor about healthy eating plans and other factors that contribute to weight loss, including how to correctly portion your food and ways to cut down on unnecessary calories.
Running Safety
When you're ready to run, hit the pavement prepared. Invest in good running shoes that offer plenty of support. Choose your running environment -- decide whether you'll run outdoors through your neighborhood, on an indoor or outdoor track or on a treadmill. Warm up with some walking and gentle stretches, and allow time for plenty of cool-down walking and stretching too. Drink plenty of water before and after your runs so that you stay hydrated. Start your running regimen slowly, running at an easy pace, taking plenty of breaks and limiting your distance until you've built up your stamina and strength. Run The Planet recommends a beginner's training program that includes 20-minute workouts three times a week for the first two weeks. After that, increase each workout by about five minutes per week, eventually adding more days and running more than walking. As your body becomes stronger, slowly run longer distances and at greater speeds. If you experience pain or injury, take a break from running and ease back into it. MayoClinic.com says that jogging at a pace of about 5 mph will burn 728 calories per hour for a 200 lb. person.
Feeding Your Runner's Appetite
Since weight loss is part of your goal, you'll need to adjust your calorie intake and start making healthier, leaner choices when it comes to food. But don't overdo your calorie restriction or you may deprive your body of the calories it needs to give you energy to get through your runs. Calculate your calories consumed and calories burned during each of your runs to make sure there's a deficit without starving yourself -- shoot for about 500 calories per day. Make sure you're getting plenty of protein and complex carbohydrates for energy and to help build muscle, recommends The Running Advisor. Skinless poultry, lean cuts of pork and beef, nuts and fish are good protein choices. Choose whole-grain carbohydrates including breads and cereals, brown rice and whole-wheat pasta. Eat frequent snacks and have small meals throughout the day, along with plenty of fruits and vegetables. Don't let yourself get too hungry, and keep feeding your body with healthy foods for energy.
Becoming a Runner
The first few runs are the hardest. Run for fitness and healthy weight maintenance, but also to release stress. Continue to set goals and challenge yourself further to keep you motivated and interested in running. Sign up for a few races. Try a 5k first and then challenge yourself to the more challenging, longer races. Running different courses in your neighborhood and city will help keep you inspired.
References
- Centers for Disease Control and Prevention: Getting Started
- MayoClinic.com: Weight loss: 6 strategies for success
- U.S. Department of Homeland Security: Starting a Running Program
- American Academy of Orthopaedic Surgeons: Tips for a Safe Running Program
- Run The Planet: Start Your Running Program
- MayoClinic.com: Exercise for weight loss: Calories burned in 1 hour
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