Even if you know that getting regular physical activity may help you lose weight, actually getting started may feel daunting. Even if you haven't exercised in a while, running will help you burn calories and lose weight, especially if you combine it with a diet of healthy foods in moderation. Talk to your doctor before starting any diet and exercise program if you are obese.
Get Proper Shoes and Clothing
Before you start exercising, make sure you have clothes and shoes that you can comfortably run in. Choose loose-fitting comfortable pants or shorts, a T-shirt and a sports bra for women. Wearing spandex shots underneath your pants or shorts may help rubbing and chafing between the legs.
Choose a pair of running shoes designed to provide sturdy yet cushioned support. Shoes that are too light and mushy may put too much pressure on the soles of your feet, causing pain and injury. As you lose weight, you may notice that you no longer need the same support, and may opt for a lighter pair of running shoes.
Take It Slow
When you start a new exercise program, you may be excited to get started. Even though you'll feel motivated to start running right away, start gradually. If you haven't done any exercise in a while, start by walking for five minutes every day for a week. The next week, walk for eight minutes. Continue adding a few minutes every week, and gradually increasing your walking speed. When you feel comfortable walking quickly, start running. Even if you have to stop to walk every few minutes, you will soon be able to run comfortably for long distances without stopping.
Allow Recovery Time
When you first start running, you may feel muscle pain and soreness. Although this soreness is normal, it may prevent you from exercising as much as you'd like every single day. At least one day a week, take a break from your workout to allow your muscles to recover. You're more likely to feel discouraged and quit your exercise plan if you push yourself too hard right at the beginning of your workout.
Break It Up
If running for a whole half hour makes your palms sweat, break your workout up into three 10-minute segments throughout the day. Run for 10 minutes before breakfast, 10 minutes after lunch and 10 minutes before dinner. Your smaller workouts may feel more manageable. If running for an entire half hour begins to feel monotonous, run for 20 minutes and spend the rest of your workout biking or swimming. By adding new exercises to your workout, you'll stay motivated and continue to burn calories.
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