Cardiovascular exercise is one of the two most common methods for losing weight, and few exercises have as legitimate a claim to the title of "most popular cardio" as running. Although running on a treadmill has its advantages, running outdoors adds variety and time outside to the workout, which can cut down some of the monotony inherent in the exercise. If you run outdoors to lose weight, you will get better results if you approach it with a set plan, as opposed to simply going out for the occasional jog.
Weight Loss Calculations
Step 1
Set a goal for how much weight you want to lose, and how fast you want to lose it. For best results, aim to lose only a pound or two per week.
Step 2
Estimate how fast you run. Timing a practice jog can help you with this. Look that speed up on a calorie burn calculator. This will tell you how far you must run to burn enough calories to reach your weight-loss goals, based on 3,500 calories per pound of fat.
Step 3
Plan two or more outdoor running routes that match the distance you need to cover. You can use online running and mapping utilities to help you find or set up routes for this purpose.
Step 4
Warm up first. Begin each run with a warm-up of 1/4 to 1/2 mile before kicking into your regular running pace. End each run with a five-minute cool-down walk, preferably followed by five to 10 minutes of stretching.
Step 5
Keep tabs on your weight. Weigh yourself once per week, preferably at the same time on the same day. Note your progress. If you're not losing weight, check your diet. Many people eat more when they begin a new workout routine, thus spoiling their weight-loss efforts.
References
- Motley Health: Health Benefits of Jogging and Running
- "You: On a Diet"; Drs. Michael Roizen and Mehmet Oz; 2009
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