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Running to Lose Weight – Tips for Beginning Runners

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Running to lose weight is a great activity to drop pounds quickly.  Running burns calories more quickly than most other forms of exercise, thus is a great way to lose weight for those with little time on their hands.  Don’t be intimidated by running.  It is easy to get started and you don’t have to run all at once.  In fact, we would suggest you start slowly.  When Running to lose weight, the key at fist isn’t how far you run, but that you just do it!

Running To Lose WeightRunning to Lose Weight – Five Tips to get you started:

1. Start Slowly

Start with a walk to run program.  Running to lose weight is pretty demanding and you need to give your body some time adjust to the rigor.  This will reduce your risk to injury.  Avoid my biggest mistake find a training plan you like, such as our walk to run program, and follow it while running to lose weight.  By starting slowly you make small, yet significant gains.  Don’t bit off more than you can chew.  Not too many people can run 5K the first time out.

If you don’t plan on following a training schedule, make sure you run regularly.  This will help you establish a routine and integrate running into your daily schedule.  Running to lose weight doesn’t occur overnight, but on the other hand, you’ll lose weight quickly.

2. Eat Right

Just because you’re running, and burning a lot of calories, doesn’t mean you shouldn’t eat sensibly.  When running to lose weight, it is easy to overcompensate and eat more calories than you burned.  Avoid treating yourself to a doughnut or brownie after a run!

After a long run it is pretty tempting to chow down on junk food.  Granted, you just did a great workout, were running to lose weight,  and are pretty hungry.  It is OK to eat, just be sensible and make good choices.  Eat healthy foods and avoid junk.

Also, don’t forget to drink plenty of water.  When you run your body goes into high gear and requires extensive cooling.  You cool your body by sweating.  Your ability to cool diminishes as you get dehydrated.  In addition, as you dehydrate, your blood volume decreases, which decreases the amount of oxygen delivered to your muscles, so you get tired.  No water makes for a very hot and tired runner.  It is a dangerous position to be.


3. Get Good Shoes

If you don’t have comfortably fitting shoes, then running to lose weight will be painful!  You could end up with blister, or develop muscle or joint issues.  Go to a running store and get properly fitted shoes.  Every person walks a little differently, and it is important to match your gait to the proper shoe.

4. Know Your Calorie Budget

In order to lose weight you need to burn more calories than you eat.  As long as you eat less calories than you use up each day you’ll lose weight.  You can figure out how many calories you burn here.  I typically burn 2440 calories in a day.  So as long as I eat less than this I’ll lose weight.  By running to lose weight, I can offset some of my food, I can even splurge alittle, and still maintain a deficit.  Exercise and proper diet are a great weight loss combination!

So how many calories do you burn when you are running to lose weight?  Here is a handy formula to figure how many calories you burn during a run:

Calories Burned = miles ran (.63 x your weight)

How many calories did Kris, who weighs 225 lbs burn during a two mile run?

  • Calories Burned = 2 miles x (.63  x 225 lbs)
  • Calories Burned = 2 miles x 141.75 = 283.5 calories

I ran two miles, but I can nearly wipe that out by eating two Resse’s Peanut Butter Cups.  Running to lose weight is too much work to blow on a candy bar!

I find it useful to track my calories using the Loose It! website.  I use their smart phone application to log what I eat and how much I exercise.  The site tracks my calories and whether I’m above or below my target.

5. Add Cross Training

Cross training involves integrating different forms of exercise, specifically those that don’t impact your legs, into your running to lose weight regime.  By adding cross training into your routine, you allow your legs to rest on “off days,” yet continue to realize the benefits of exercise.  In addition, with cross training you can vary your exercise intensity, which increases the overall success rate of your running to lose weight loss program.

Running To Lose Weight Cross Training Ideas:

  • Swimming
  • Weight Lifting – Focus on upper body on your rest days.
  • Biking
  • Rowing

Running to lose weight works really well for the first several months; however, you body will adapts to the exercise as it becomes more efficient.  You need to constantly increase the intensity of your running, which your training plan does, but there is a point where you plateau.  That is where cross training kicks in to supplement your running.

Don’t Get Discouraged When Running To Loose Weight

Consider running to lose weight a lifestyle change.  While running to lose weight you’ll drop pounds quickly, but to get the most benefit consider it part of your long term health plan.  Shoot for loosing a pound or half pound a week.  Start slowly to avoid injury, and run consistently to establish a discipline.  As you invest time and energy into running to lose weight you’ll start to be more aware of what you eat.    I find that when I want a snack I’m looking at the calories and always weighting the number of calories I can eat versus what I recently done for exercise.  Make running to lose weight part of your lifestyle, you won’t be disappointed.

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