by Jake Malto in Health + Nutrition

Getting rid of those extra pounds!

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We all know that running is a good way to stay fit and healthy. It’s quite common today as you can see people of different ages running in the neighborhood. Not every runner runs for the same reasons. Today, we’re going to talk about those of you who want to lose some of that excess body fat.

Running is a great way to shed off some pounds because of the flexibility that it offers you. You can work around your schedule and find the right time to do your runs. You can schedule your runs during your free time either in the morning after you wake up or in the evening after work or school. Whichever you choose, just make sure you have sufficient energy to run. This is because some people feel they have more energy in the morning, while others feel they can perform better at the evening after all the worries from work/school.

Along with the flexibility, running is also an enjoyable activity. In fact, you can even meet new people when you run. You can also invite your friends to join you in your runs. If you’re a music lover, you can run while listening on your ipod or mp3 player.

About your first run

The first day of running to lose weight is usually the hardest. This is because your body would need time to adjust to this new physical activity. Never rush any running session. Instead, take your time and pace yourself properly. Start each session with a 5-minute stretch. Make sure your hamstrings and leg muscles are stretched for the activity. Afterwards, you can start by walking to warm-up the legs. Do this for 5 – 10 minutes. When you feel warmed-up and ready, you can start to jog at a relatively slow pace. Increase the pace slowly but make sure you don’t overdo it.

Since your goal is to lose weight, it doesn’t necessarily mean that you reduce what you eat.

At first, you can measure your sessions through timing it. A reasonable time for starters is to run around 15 to 20 minutes per day. You should try your best to maintain your pace and speed. Do this at least three times a week. After a month or two, you can consider increasing the distance of your runs as well as the number of sessions per week. What you should avoid is pushing yourself too much in the runs. To know when to stop, you could use a heart rate monitor.

Along with your running program, you should also monitor your diet. You will lose weight much faster when you have developed a regular running routine along with the right diet. These two work together to form a very effective program in losing weight.

You don’t need to eat less

Since your goal is to lose weight, it doesn’t necessarily mean that you reduce what you eat. Remember that you’ll need energy for your runs. Limiting your food intake drastically could be harmful to your health. You just have to eat right.

Formulate a diet plan which avoids high calorie foods. Also stay away from fatty foods and fast-food. Start eating healthy by taking in vegetables, fruits, and whole grains. At the first weeks, you may notice that you’ll gain a little weight. Don’t worry as this is natural since you’ll gain some muscle from your runs.

Add some strength training

If you’re really committed to losing weight, you can add another excercise in your weekly schedule. Strength training is proven to greatly help in losing weight. You can start lifting weights on some days of the week or do simple calisthenics. Calisthenics are the exercises that are famous in gym class like push- ups, sit- ups, and pull- ups. Together with your runs and proper diet, you will surely lose weight in no time.

As you can see, running is a great way to lose weight. It’s not that hard at all when you are committed. Your commitment to the regime is the most important thing. You have to stick to your schedule and your diet. Your discipline will be tested.

When you start to make lame excuses for missing your runs, you should think about your goals. Tell yourself that what you’re doing is for your own health and wellness. Write down your goals and post it somewhere you can always see.

A good idea is to invite your friends to run with you to keep you motivated. You’ll find running more enjoyable when done with some friends.

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