Running To Lose Weight
You are probably thinking … are you for real ?
Let’s face it – if you are really that lazy, or don’t have access to weight training equipment or other forms of training aids, then you are really at a disadvantage when it comes to getting fit or trying to lose weight. But it’s not all over for you if you like running ….
Truth is, you can easily lose your pounds of fat by following a running program. So how do you do it?
1) First, plan to run at least 3 to 4 times a week for at least 20minutes but ideally 30 to 40minutes. If you cannot put aside any time, forget it; don’t waste your time. Running to lose weight will not achieve any significant results by running only 10mins once a week. Still, if you could only manage 1 or 2 running sessions, then stick with it as it’s better than doing nothing.
2) See you GP to make sure you are medically fit to undergo your running to lose weight program.
3) Running to lose weight will work better if you also eat healthy, sleep well and maintain your intake of liquids and water to keep yourself hydrated. Your biggest challenge especially if you haven’t been physical for a good number of years, is to ensure you are fully recovered before each session. It also helps you stay injury free.
4) Vary your running to lose weight program by including elements of interval training and or sprinting. For 2 sessions of the week, try running long distances but at medium or slower pace. For the last session, run shorter distances but do more sprinting or more interval training.
5) Again, I don’t like repeating myself but if this is the only to get through to you then I will keep doing it. Please warm up thoroughly at the start. At the end, warm down with light stretches and walking.
Important Note :-If your legs are hurting from too much running first eliminate the obvious – your running shoes, your techniques …etc. If they still hurt then reduce your sessions or stop running immediately.
Then for the next 2 to 3 weeks, do some weight training specifically for your legs – squats, extensions, hamstring curls and calf raises. This worked for a lot of the people I know.
Other Things to Try:
- Try running on country roads and hills. Running uphill will train both your aerobic and anaerobic fitness.
- After every few miles, stop and do some body resistance exercises like pull ups, push ups, burpees and crunches.
Running to lose weight will work for a lot of people, some more than others. You don’t know until you try so give it a go and good luck.