How Do I Run For Weight Loss As A Beginner?

You don't need long legs and powerful lungs to start running, say John Bingham and Jenny Hadfield, authors of the book "Running for Mortals." Even if you are overweight or out of shape, you can run to improve your health, increase your fitness and shed those excess pounds. As a beginner running for weight loss, you need to commit to a plan that will help you stay motivated, avoid injury and maximize your fat-burning potential.

Step 1

Start a running journal. According to Susie Whalley and Lisa Jackson, authors of the book, "Running Made Easy," you can use your journal to track your daily progress, record your weight loss goals and keep a log of the foods you eat.

Step 2

Measure your arms, legs, hips and torso before you start your running regime. Because running builds muscle, the scale may not accurately reflect the changes in your body. Measure yourself regularly to monitor your progress and stay motivated.

Step 3

Visit a running specialty store and ask for help finding the right pair of running shoes. When choosing shoes, you need to consider what type of terrain you will run on, as well as your foot type and the level of support, cushioning and shock absorption the shoe offers. If you are overweight, you may need shoes that help control the pronation, or inward motion, of the foot.

Step 4

Create a running schedule and commit to it. For weight loss, you will need to run three to four times a week for 15 to 40 minutes, says Liz Yelling, author of "The Woman's Guide to Running." Make sure you schedule 48 hours of rest in-between your runs--your muscles, tendons and joints will need this time to recover.

Step 5

Use the proper running form to avoid injury and stay on track for weight loss goals. Keep your head and body upright and facing forward, and keep your shoulders natural and your arms at a 90-degree angle. Beginning runners should strike in a heel-toe pattern. Keep your movements smooth, your stride on the shorter side, and avoid bouncing or bounding.

Step 6

Alternate running at peak speed for short distances with a more measured pace to increase weight loss. Interval training, or pushing yourself to work at full capacity for short stretches, increases fat burning by 36 percent, says

PhD candidate Jason Talanian and colleagues in a study published in the December 7, 2006 issue of "Journal of Applied Physiology."

Step 7

Cut back on calories to lose weight. While running burns approximately 115 calories per mile, you also will need to reduce your food intake to meet weight loss goals. According to Susie Whalley and Lisa Jackson, authors of, "Running Made Easy" if you shave 400 calories a day off your diet and commit to running three to four days a week, you should drop a pound per week.

Tips and Warnings

Bring along an old pair of athletic shoes when purchasing your new running shoes. Old shoes reveal a lot about how your body moves and can help the clerk determine what type of shoes you need.
Don't push yourself too hard in the beginning. While you may feel impatient to achieve your weight loss goals, pushing yourself too hard in the beginning can cause injury to the joints and muscles.