How to Start Running to Lose Weight

Posted by Steve on November 15, 2011 in Featured, Running Plan | 0 comments

Do you want to lose weight, keep weight off and stay healthy long term?

Yes? then start running.

Running is a great exercise to choose for effective long term weight loss. While running you’ll burn more calories per hour than with most other exercises.

It is free, easy and has great side effects such as reducing stress and giving you a “feel good factor” through healthy endorphin hits, your body’s very own mood lifter.

You may still be asking yourself is running really for me?. Well there is one way to find out for sure. That is to give it a go.

So what’s the plan?

My beginners running programme will:

1. Just focus on getting out and exercising, even if the exercise is really gentle at first, so that you don’t overdo it.
2. Slowly ease into running, building up your base fitness and confidence by increasing the amount of time you can run each session.
3. Run for longer periods without stopping, until you are running for  ~30 minutes continuously in one session (it won’t take that long, and you can do it believe me!).
4. Then make adjustments to your diet (that’s adjustments, not going on a diet!) and habits to boost your weight loss.

You can get up to 30 minutes continuous running in as little as 8 – 10 weeks, keep the experience enjoyable and you’ll burn about an extra 800-1600 calories a week, depending on your starting body weight.

By that point, unless you have started eating a lot more, you will have probably lost some weight, maybe a few pounds.

The best news is as you are doing so much regular exercise, by making small changes to your diet you can start losing a lot more weight.

Don’t massively restrict calories, just start adjusting your diet so that you widen the calorie gap, choosing better food and healthier habits which will feed back into your running.

Sound good? then have a look at my Beginners Running Plan and get started!

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Related posts:

1. Four reasons why you will lose weight by running
2. Why I Started Running to Lose Weight and this Blog