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Hands down, running is one of the most effective workouts for weight loss. Few cardio exercises burn as many calories per hour as running, and when combined with proper diet and strength training, running can help you shed extra pounds fast. Because running requires nothing more than a pair of shoes and an open road, it's convenient for those with busy schedules. It can be done almost anywhere at anytime and can lead to a variety of health benefits.
Know the Basics
While running is something you've known how to do since you were a kid, there are several things to keep in mind when pursuing it beyond the playground. First, it's important to check with your doctor before you begin any new workout ventures. Depending on your physical condition, he may have advice for you before you begin. Though running is virtually expense-free, it is important to invest in a good pair of running shoes. With the amount of pounding your body takes, you need a quality pair of shoes from a reputable shoe company in order to stay injury-free. The best way to find the shoe that's right for your foot is to visit an athletic store and have them make a professional recommendation.
When you first start running for weight loss, take it easy. Your body won't be used to the motion and it takes time for it to get accustomed to the movements. Plus, if you take on too much too fast, you're more likely to get mentally discouraged and frustrated. Running isn't easy at first, and it takes time to build endurance. But if you take it slowly and set manageable goals, you can make steady progress and stick with it as your body drops the pounds.
When starting a weight-loss venture with running, you need a plan. Many runners use training plans developed either by a coach or trainer or those found in running sources such as books, magazines or online sites. If you don't have a personal trainer, do some research online or at the library and evaluate the different running plans for beginners. Try one that fits your schedule and fitness level and make any necessary adjustments as you go.
In order to lose a pound of body fat every week, you will have to create a deficit of 3,500 calories, which is 500 calories per day. According to Harvard Health, a 185-pound person will burn 355 calories in 30 minutes of running at a 12-minute-per-mile pace, which is more than halfway to the daily calorie deficit goal. While running seven days per week is not recommended for beginners, the rapid calorie burn you experience on running days can speed up your weight loss progress if you are adhering to a healthy diet in the process.