Running to Lose Weight
-Exercise is so important, and if running to lose weight is your motivation for exercise, you've picked one of the best forms; running is just the perfect health exercise. 
-There's little that can beat running exercise for fitness and fast weight loss. Losing weight is one of the most difficult challenges anyone can face. It quite often involves making substantial dietary and lifestyle changes, and starting a regular exercise routine -is a must! -The good news is that running to lose weight, will definitely speed up your weight loss, since out of all the different forms of exercise, running exercise is one of the top calorie burners. -Before you begin any physical fitness or running program, be sure that you get the okay from the doc, really - he can help you pick a good starting distance too. -How fast you run on average during your run. -The distance covered each time you run. -Your current weight: the heavier you are the more calories burned running. (and more prone you'll be to an injury, so the more careful you'll need to be) -How often you run: naturally the more often you run, the better your fitness level, and the more substantial your eventual weight loss will be. To determine how many calories burned running per mile: There are other factors to consider, such as your speed, as well as your BMR (basal metabolic rate) but this formula gives you a close estimate that you can go by. See Calories burned Chart ~ The Truth about abs and weight loss Regardless of your age, if you're new to running here are a few more running tips for you to keep in mind: -At the beginning, keep your run distances short. Quite often people who are running to lose weight can be a little too anxious to drop the pounds. If you start off running too far, or for too long, you could easily pull a muscle you haven't used for a while, putting you on the sidelines and gaining weight instead. -Also, if you start off with short runs, you're much more likely to keep it up. To lose weight by running, it may be a great way to burn calories, but it can be hard on the body, especially all at once, and building up gradually to longer distances -will keep you from getting discouraged. You'll get there; take your time, it will pay off in the long run. -There's no perfect distance to start with, everyone is different. The best distance is the distance you will do on a regular basis. If a quarter mile is all you can handle to start, that's fine; again the worst thing you can do is to try to do more than you're capable of. -Many people begin with a mile, or work up to at least a mile. Most doctors recommend 30 minutes of exercise every day to get the needed benefits. It should take you 10 - 15 minutes to run/walk/jog a mile, so an eventual goal of 2 or 3 miles is healthy distance to shoot for. Those who have done little or no running exercise often begin with the start and stop method. -A much better method is the run-walk method, you run a short burst As you get stronger physically, building up your lungs and legs, the times will flip-flop till you run more than walk, and eventually run or jog the entire distance. -You'll be pleasantly surprised at how quickly this happens! In no time at all you'll be running 2 or 3 miles easily, dropping the pounds, feeling fine and looking like the old you, or more accurately If you're a little overweight and running to lose weight, the shoes/sneakers you wear are extremely important. The first thing you notice when you start running will be your feet, even more so if they are uncomfortable or hurting you. -Once that happens, guess what - you'll likely quit, at least for a while. Good running shoes will place your foot in the best possible position and provide the cushioning your feet and joints need to continue on. For others it can be a real chore, just another task that has to be done. For these folks, it helps to use any kind of motivational aid possible to get the ball rolling until: they too fall in love with running. -Get yourself a good heart rate monitor and a jogging pedometer or stopwatch. A heart rate monitor will help you stay within your target range, for optimal health and maximum weight loss. An accurate jogging-walking pedometer will enable you to keep track of how far you go, how much time you run and walk, and the calories burned running or walking. It makes it a lot more interesting and fun, and it helps you set goals too. -Figure out your best time to run and set-up your runs accordingly. Some runners are morning people others much prefer early evening. Studies show that people who run in the morning are more inclined to stick with it longer. But if getting up early just isn't your cup of tea, you likely won't perform as well as you would later on in the day. -Run when you're most comfortable and at your best. -Do you enjoy listening to music? Bring along the Ipod or Walkman at the beginning, it’ll make it more enjoyable until you’re hooked. But please, leave the headphones at home, or one ear only, the inherent dangers (cars, animals, other people etc.) that exist, really does dictate your being able to hear what’s going on around you, or you could try treadmill running programs. Try soaking in what’s all around -you’ll truly enjoy your run. This is the basic idea of Chirunning, another running option well worth considering. -How about running with friends? Running to lose weight is a common goal, and many people are more likely to stick with it when it becomes a social event. -Are you competitive? If you're the competitive type, sign up for a race or two and then get together with friends and train for it. -If you love nature, run on nature trails, scenic areas and parks. I think you might be starting to see, why running is so very popular. Run to lose weight ebook-Goals can be great motivators. It's important to start small, and keep the goal achievable. There's nothing better than shooting for a goal, and making it, to help keep you on track and motivated. For example: if you're just starting out and you're using the run-walk method, your ultimate goal might be: to be able to run the entire three-mile distance within three months. -Keep track of your progress with a daily fitness journal. One key to success in running to lose weight, is to keep track of your progress. It'll help you to see your strengths and weaknesses, and give you a better idea of where you need to focus your future training efforts. -This also helps with motivation and maximizes your workouts. -Stay safe. Run with at least 1 other person if possible, especially if you're a woman. Plan your route and stick to it. If you are running alone, tell others your route and when you will be back. -Carrying a cell phone is a must and pepper spray is a smart idea too. Depending on the area you do your running, wild animals, as well as would-be attackers could also be a possibility. -Running to lose weight can be a bit challenging at first, but if you prepare yourself with a little knowledge and some good basic equipment, it can be a lot easier than you might think ....and a lot of fun too!
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