Lose Weight by Running Is Easy!

If you want to lose weight by running, I can show you a plan that I used which makes running fun, allows you to set goals, builds your fitness and of course speeds up your weight loss too.

It is very important before you start any exercise program, you check with your doctor first for a medical clearance.

Before you start you will need:

• A good pair of running shoes. It is worth paying the extra money to get a decent pair of running shoes because running is a high impact sport. You want shoes that will absorb impact so you minimise the risk of injury.

• A good quality water bottle. Be aware, some plastics leach out into the water so choose a suitable bottle.

• Comfortable running clothes. T-Shirt and shorts are best. 

• Stopwatch. Either built in to your watch or a stopwatch so you can time the amount of running you do and track your progress.

Now you are ready to begin your running plan.

My Lose Weight by Running Plan

I had been exercising regularly by walking so I already had a level of fitness. If you have never exercised before or it has been a while, take it easy. Build up to a running plan and start with a walking plan first.

Make running fun!

When you feel you are ready to start your lose weight by running plan, choose an area where you feel comfortable to run. 

It could be around the neighbour hood, at the beach, or park. If you don't feel comfortable venturing out yet, plan a route around your house or closeby. You may even want to try a treadmill. Anywhere that gets you started!

Some basic tips:

• Allow at least 8 weeks to build up to 30 minutes continous running.
• If you feel the next week is too much, repeat a week.
• Walk if at any time you feel that you can't keep to the time and go back one week and repeat.
• You can lose weight by running at your own pace. Cover a distance that feels comfortable in the time allowed.
• Walk 10 minutes before each session to warm up, and 10 minutes walk at the end of each session to cool down.
• Repeat each walk/run sequence, 3 times during your session.
  

My Running Plan

NB: W=Walk; R=Run

On the 9th week you may run for 30 minutes if you are able. Walk if you need to. From this week onwards, try running for 30 minutes without walking. 

Remember if you need to, walk or go back a week to build your fitness. Most of all, have fun! If it is not fun then look for exercise that you do love. Here's to increased fitness, self-esteem and enjoyment!