Running Guidelines For Weight Loss & Fitness

You don't have to be a competitive runner to reap the benefits of this form of exercise. Running is a great cardiovascular activity, and you'll be sure to burn calories and break a sweat. If the goal of your running program is to maintain or lose weight or improve your fitness, there are some guidelines that you'll want to keep in mind to avoid injuries, frustration and weight loss plateaus.

Frequency, Intensity and Duration

In order to experience health benefits or improved cardiovascular fitness, the American College of Sports Medicine advises Americans to participate in moderate physical activity at least five days per week or vigorous exercise at least three days per week. Your running pace, the terrain and other environmental factors such as weather can determine whether the your activity is moderate or vigorous. Running at a moderate level will noticeably increase your breathing rate, but you'll notice a substantial increase in breathing and feeling of difficulty with a vigorous level. Moderate exercise should be performed for at least 30 minutes per session, or a total of 150 minutes per week, and vigorous exercise should be done for at least 20 to 30 minutes per session, or 75 minutes per week.

If your goal is to lose weight, the ACSM recommends increasing your daily exercise sessions to 50 or 60 minutes. A weekly total of 300 minutes of moderate activity, 150 minutes of vigorous activity, or an equivalent combination of the two is advised for weight loss.

Incorporate Cross-Training

Allow yourself one or two rest days each week to avoid burnout and give your body a chance to recover. You may want to substitute an alternate activity for one or two of your weekly runs as well to activate different muscle groups, stimulate your body in a new way, avoid overuse injuries and prevent boredom.

Training Volume

If you are sedentary or your activity level falls below what is recommended by the ACSM for fitness or weight loss, you'll want to start off easy before running at the frequency or duration listed above. Before trying to run consistently for 30 minutes, start off with a walk and jog combination, such as 1 minute of slow running followed by 4 minutes of walking, repeated for a total of 20 to 30 minutes.

Be sure to increase your volume once you are comfortable, but avoid increasing it by more than 10 percent from one week to the next. However, do not feel pressured to increase your training volume by that amount or every week. It may be more realistic for you to alternate challenging weeks with recovery weeks.

Your Feet

The most important piece of equipment for running is your shoes, so it is worthwhile to make an investment in your feet. Selecting the proper type of shoe for your foot type and gait can save you frustration and prevent discomfort. Shoes come in a variety of styles such as cushioning, stability and minimalist. If you're not sure what type of shoe is best for your feet, take a trip to a local running shoe store where the staff are educated in the biomechanics of running. Be sure to replace your shoes every 350 to 500 miles.