Running to Lose Weight Program
Running burns the most calories of any mainstream exercise, so it is no wonder that many people who wish to lose weight decide that they want to start a running program.
However, as with all new exercise routines, there are a number of considerations to keep you safe and help you get the most out of your workout. If you work in a sedentary job at a computer all day and sit on the couch watching TV most of the night, you’ll need to take special care of yourself in order to avoid injury and achieve your weight loss goals.
Here are a few starter steps for a running to lose weight plan. Weigh yourself and calculate your Body Mass Index (BMI). Determine what is a healthy BMI for your height and frame. Choose a target weight from within that BMI number.
How Many Calories Do You Burn When Running to Lose Weight?
When it comes to the different forms of exercise, there are very few routines which can beat running to lose weight, when it applies to burning calories. Running is an excellent way of improving your cardiovascular health and burning a huge number of calories. How do you find out how many calories you burn while running? There is a simple formula you can use to determine this.
Everyone is different and this is very true when it comes to running to lose weight and burning calories. There are a number of factors you must take into account. These factors include:
Most formulas use one mile to base their measurements on. We will use that too, for ease of comparison. Keep in mind that the further you run for weight loss, the more energy you will use to continue running. So the calories burnt will in fact snowball, the longer you continue.
Other things to keep in mind are where you are and the weather. If you are running uphill in windy weather you will exert more energy and calories than jogging in mild, spring weather on a flat surface. Running for weight loss at home on a treadmill will also burn a different number of calories.
The basic formula which you will use to determine how many calories you burn per mile is as follows: Multiply your weight by .75
Example: If you weigh 130 pounds multiply 130 x .75 which equals 97.5 calories burnt per mile. This amount is only going to be an average. By training harder, faster and over more difficult terrain you will burn more calories and lose more weight. Most runners will run one mile in ten minutes. So running six miles per hour will amount to a calorie burn of 585 calories per hour.
Exercise other than running will have different results.
Walking is a good way to ease yourself into running. If you start off by running and walking and attempt to do 3 miles per hour you can burn up to 207 calories per hour. Swimming will burn you 236 per hour, all of these results are based on a 130-pound person. Riding on a stationary bike for one hour will burn 413 calories at a moderate speed. The same 130-pound person doing aerobics for one hour will burn 354 calories.
Interesting Weight Loss Facts:
The heavier you weigh the faster you will burn calories. This is simply due to the fact that it takes more energy to do the same amount of exercise. Building muscle helps you to burn calories more quickly. Building muscle requires more energy from your muscles and helps your metabolism to increase. So adding some form of weight lifting into your running schedule will produce faster weight loss results.
If you are a new runner, then start out small. The best way to start is by combining walking with running for one to two miles at first. Try running for 10 minutes then walking for 10 minutes. Gradually increase the amount of running time and decrease your walking time. This is also going to help you prevent any injuries, no-one wants to suffer from muscle sprains and tears. These injuries can put you out of action for weeks at a time. Sitting on the couch is not going to burn calories or reduce weight for you.
As you feel more comfortable running, you want to increase your intensity level and distance. This way you will burn more calories per mile. Running is a really excellent method for burning calories. Plan your exercise program and listen to what your body is telling you. Do all of this on a consistent basis and before you know it you will be burning more calories and losing weight, along with becoming healthier in the process.
How Do I Lose Weight by Running?
Ah ha! Finally, the question that you’ve been waiting for. The answer has been broken down below. Follow it closely and the fat will melt off your body. Always make sure your daily caloric intake is at a deficit, losing weight by running will only succeed when your calorie intake is less than the amount you expend.
You must alternate your running tempo over the week. Monday, Wednesday – High intensity interval cardio Tuesday, Friday, Sunday – Low or moderate intensity (running on an empty stomach for 30 minutes) Thursday, Saturday – rest days
The above is just an example of a running plan.
Change the days to suit your schedule. As your fitness improves, you may choose to do high intensity for three or four days a week.
A high intensity workout should look like this.
The point to note here is that you may not be able to do the full number of repetitions. That’s ok. What you need to do is try your best and be panting and perspiring like crazy. You want a hard workout that leaves you breathless. Train as hard as you can, but be sensible. Over time your stamina will improve and you will be able to sprint for longer periods. These hard sprints are extremely effective to lose weight.
Have you seen the runners’ bodies at the Olympics? Hard, toned and muscular like they were chiseled from stone. That’s the power of running. High intensity training will take its toll on your body’s nervous system. It is a very taxing form of exercise. That is why you alternate it with slow cardio. On the slow cardio days, just a 30-minute jog on an empty stomach will do. It has to be at a comfortable pace. That’s it running to lose weight.
Follow this method and you will lose weight running.
As you improve, you may find hills to run up and down to make things more challenging. You could run uphill with all of your might and then walk down. Repeat till you are exhausted. Wow! What a workout. What a weight loss.
Always bear in mind that with time all things are possible. You will get faster. You will get stronger. You will lose weight running as long as you keep at it. There will be times when you eat too much. There will be times when you are emotionally troubled and may not be able to give your best during your workout. There will be occasions where you have been losing weight for a while and suddenly the weight loss stops, or you gain a pound instead.
All this is extremely normal.
Success is not linear! It’s ok to slip up. We are all human… but what you should never ever do is give up just because you slipped once. If you eat too much on one day, don’t automatically assume that it’s all over and go back to poor eating habits and forget about exercise. No! No! Tell yourself its ok.
You slipped up once, but you will work out harder the next day and keep moving. The key is to keep moving. Don’t let small setbacks throw you off the track.
Keep on keeping on. Keep on running. Keep on losing weight. Success will be yours.
Running When You Are Overweight
Running is one of the fastest ways to burn calories and lose weight it requires little special equipment other than a good pair of running shoes. Those who are overweight might be tempted to start running in order to slim down. However, there are a few smart steps they should take in order to avoid becoming injured and putting themselves on the bench before they ever really get started with their running program.
Check with your doctor to be sure you are well enough to run.
Weigh yourself, check your Body Mass Index, and make sure your knees and joints are healthy enough to run.