Having thoughts to lose weight by running? Doubt no more. Running is an effective way to burn calories. Since running is our natural human movement, there is no need for instructions on how to run or skills to master, making running one of the best ways to burn off calories, lose weight, get in shape and improve your health. It can be done anywhere either outdoors or on a treadmill indoors and can be done anytime. The only investment you would need is a good pair of Running Shoes.
Tom Cruise and his wife Katie Holmes keeping fit by running.
As a general guide, running burns about 100 calories per mile (about 1.6 kilometres). And you will burn more calories as the pace of your running increases. A longer distance, an uphill run or with incline on your treadmill also burns more calories and your body continues to burn calories as you recover after a run.
If you are a beginner and looking to lose weight by running, as with all fitness programs, get your medical practitioner’s clearance before starting.
Get a good pair of running shoes for your comfort and prevention of injury.
Warm up before you run, you could walk or jog for 5 to 10 minutes to increase your heart beat rate and body temperature, then do some stretching exercises to reduce muscle stiffness.
Start slow especially if you do not have the stamina or fitness to run for long periods. Try walking for three minutes and running for one minute at a comfortable pace, repeating the sequence a few cycles for about a week. Then as your stamina increases, gradually reduce the walking time and increase the running time, repeating the cycle. Aim to run for 30 minutes and if you work it out three times a week, you will find that your stamina and fitness continues to improve. You can then increase your running time and distance as your fitness increases.
As a beginner, ensure your breathing isn’t heavy and that you are able to talk while running. If you find that you are out of breath, slow down. Find a challenging but comfortable running pace.
Cool down after a run by walking or jogging for 5 to 10 minutes to bring down your heart beat rate and body temperature followed by some static stretching exercises to relax your muscles.
In order to lose weight by running, remember that your diet also plays an important role, as you have to eat less calories than what you burn. Click here for some Diet Tips To Get A Lean Body.
Remember to stay hydrated too. It is fine to drink plain water if you are running for an hour or less but advisable to also replenish lost electrolytes with sport drinks for longer runs.
Don’t forget to enjoy your runs especially if you run outdoors. Enjoy the sights and sounds surrounding you, it is a great way to relief stress. When you run, your body also releases endorphins, which has a role in the wellness feeling, which is also known as runner’s high, which is the feeling of being “high” (full of energy and wellness) after exercise.
It is great feeling once you accomplish your goal. You might even decide to participate in your neighbourhood run or marathon. Nothing is impossible if you have the determination.
So go for it; lose weight by running and get a new you.