Running to Lose WeightRunning to lose weight is an effective way of shedding excess pounds.  As with walking to lose weight and any other aerobic exercise, running burns calories.  This, as we all know, is vital for weight loss.

Running improves cardiovascular health by helping to keep cholesterol, blood sugar and blood pressure levels in a healthy range.  Being a weight bearing exercise, it also aids in building stronger bones, which in turn helps to prevent osteoporosis.

Running can also be useful when walking is no longer enough of a challenge and you wish to kick things up a notch and lose weight faster.

Running to lose weight will help you drop excess pounds as it tone muscles, particularly the glutes (butt muscles) and hamstrings, which are the muscles that run down the back of the thigh.  While running does a great job of toning this area, sprinting will tone it even faster.

Running to Lose Weight – What You Should Know

If you are already reasonably fit from walking or some other form of exercise and you would like to commence running to lose weight, start out slowly by walking for three minutes, then running for 15 seconds, repeating this sequence for the duration of your workout.  Though 15 seconds doesn’t sound like a lot it will be a challenge initially, and you will soon find yourself being able to run further and longer distances.  If you haven’t exercised before, try walking for six minutes, then jogging for one minute.  As your fitness level improves you will be able to jog for longer and, over time, increase your pace to a run.

The aim is to eventually be able to run for at least 30 minutes, non-stop, at a moderate intensity which is 70% of your maximum heart rate.  To calculate this, subtract your age from 220 and multiply this figure by 0.70.

When running to lose weight, mixing up jogging with sprints and hill or stair running will give far better results than only doing long, slow runs.  The latter will not only result in fewer calories being burned, it can break down muscle tissue and cause damage to the joints.

Running puts a lot of pressure on the knees, so it is not suitable for everyone.  Getting in shape prior to running by exercising the glute muscles, developing core strength and stability and building stamina through squats and lunges will help prepare anyone who hasn’t run before.

To protect the joints and bones from trauma, it’s important to invest in a pair of high quality running shoes.  Don’t just buy the first pair you see.  Try on as many as you need to find a pair that is comfortable and gives the proper support.  If possible, shop for these at a store that specialises in fitting athletic shoes.

Build up to running for thirty minutes, varying the speed, incline and intensity and you will drop pounds and inches and quickly tone up while running to lose weight.

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