12 Tips Before You Start Running to Lose Weight
If you want to lose weight without expensive gear or a gym membership, running to lose weight is one of the best ways to do so. It’s scientifically proven that running burns more calories than any other type of cardio exercise. Here is a link to a study published by Harvard showing how much calories are burned for different physical activities including running. So if you have some extra pounds that you want to shed, here are 12 tips to help you get started.
1. Get a Great Pair of Running Shoes.
You need to support your feet well and your running shoes should be comfortable and cushion your feet. They can help keep your feet firm while you’re doing your exercise. This is one of the best reasons why running to lose weight is so great. The barrier to entry is so small compared to other exercises.
All you need to get started is a good working pair of running shoes. Yes, you can run in a cheap pair of running shoes but let’s face it. You don’t want to come home with your feet sore because your running shoes are bad. If you can’t afford a great pair, get a decent pair that works.
2. See Your Doctor
You should consult your doctor first before you start your running regimen or any other exercise program for that matter. This is especially important if you are overweight or have any underlying health issues.
If you’re overweight one advice I can offer is start with walking. Walk consistently for example 30 minutes 5 times a week for 30 days. Then see your doctor for further advice. If you’re overweight and you start running straight away, you run the risk of putting pressure on your joints which may not good for your health.
3. Warm Up Before Running
Why is it important to warm up before running? There are many important reasons and benefits. Even professional runners who compete in the marathons warm up before the main race. Here’s why:
- Running increases your body temperature. This gets your metabolism revved up especially if you’re running to lose weight. See the warm up as a similar to warming up your car in the morning before hitting the road.
- Warming up increases your muscles and cardio performance. This help with you get better oxygen intake when you start running.
- Prevent injury especially if you’re going to be running a hill.
Begin by stretching before you run. It’s important to completely stretch the leg and calf muscles that way you will increase your flexibility and it keeps you from incurring muscle injuries or strains.
4. Start Slowly and Regularly
Combining running with walking in the first few days are always sensible. You should start off slowly and increase your progress as much as possible without causing injury to yourself. This is especially true if you have too many few extra pounds of weight.
Start slower and enjoy the pace. Then increase it little by little. You’re only competing against yourself and it should be fun. If there are other people running where you are, it’s okay to get passed by. Just keep doing your own thing and keep a pace you’re comfortable with but try to increase it with time.
5. Set Goals for Your Running
It’s important that you set some goals in the beginning of how much weight you would like to lose. After all that is nearly impossible to lose weight if you do not know how much you’d like to lose.
6. Increase the Amount of Time You Spend Running Each Week.
Add 5-10 minutes more of running each week to increase the amount of calories burned. Once you being to feel comfortable in your running exercise, you can start to speed up and run long distances. A few days back I presented an article on a case study where this guy run a mile for 30 days the results it had on his physique. You can check out the article here.
7. Rest at least one day per week.
This gives your muscles a day to rest and your body a day to recharge and repair any torn muscles and other body tissues.
8. Drink plenty of water.
According to an article published in the NY Times, in 2020, most people’s resolution is to drink more water. And for good reason so make sure to drink at least eight cups of water every day. Drinking water can clean your body from waster and toxins. It speeds up your metabolism so you will burn fats faster and it will increase your energy levels as well.
9. Have a healthy balanced diet.
You need carbohydrates, proteins, fats, vitamins, minerals and fiber in your diet in the right amounts. This will increase your energy levels and will help you burn fat fast.
10. Take a friend with you if possible.
You are more likely to stay motivated if you take a friend. You can encourage each other to work together towards your goals.
11. Enjoy the scenery.
Remember to also focus on other aspects besides just running to lose weight. You will be more likely to enjoy all the other benefits of running such as feeling connected and strong. Choose different areas if possible and go to the beach, the park or somewhere you haven’t been before.
12. Get enough sleep.
Getting enough sleep in important for your weight loss program as well. Getting more sleep will balance your body’s hormones and will prevent weight gain. If you have any questions about running to lose weight and weight loss in general, post them in the comments section below.