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Mar 17, 2011

Beginners Guide To Running For Weight Loss

Beginners Guide To Running For Weight LossRunning is a great way to improve your health, burn calories and lose weight. Plus, it’s an exercise that can be done anywhere at any time. But, before you lace up those running shoes, let’s take a look at how to start off running on the right foot.

Starting out

Whether this is your first attempt at running or you’re just getting back into it, the most important thing to do is take things slowly.  It’s easy to overdo it at first and women especially are prone to stress fractures because of lower bone density.
Running, like walking, is a natural body movement, but it’s more stressful on the joints.  For this reason it’s a good idea to follow these beginner tips:
  1. Invest in a high quality pair of running shoes.  This will help take some of the stress off the joints.  And where comfortable fitting clothes.
  2. Warming up before running is extremely important.  Start out gradually walking and slowly pick up the pace until you feel comfortable running.
And don’t forget that running has its risks, as well.  Always tell somebody your running route and carry a cell phone if it’s convenient.  Stick to trails and paths. Plus, make sure to wear bright colors if you’re running at night!

Let’s Run

Here’s a few running techniques to help you get started, stay motivated and to help you burn the most calories in the shortest amount of time.
A great way for beginners to ease into a running program is to utilize the walk/run technique.  This is a great technique that helps your body ease into this new type of exercise.  You can perform this technique by simply running every 10 seconds out of a minute to start with.  Then gradually increase your time running as you get stronger.
Interval Running
Studies show that performing interval training is a great way to burn more fat in less time. This type of training involves bouts of rigorous exercise followed by rest, then repeat.  A typical interval training workout might include running at a fast pace for 30 seconds followed by 10 seconds of walking, then repeat.
Treadmill Running
The treadmill is a great tool to get your running workout in without leaving your home.  This is ideal for those who don’t want to pay a monthly membership at a gym, live in freezing climates, or just find that running on hard road surfaces is too hard on their joints.  Check out my weight loss tools page for a look at my favorite treadmill.
Running Buddy
A great way to stay motivated is to find a friend or family member to run with you.  You’ll be less likely to skip your runs when you don’t want to let somebody else down.

Calories Burned Running

So, just how many calories can you expect to burn with your running workout? This chart shows the average calories burned with an assumed body weight of 150lbs.
Jogging: 476 calories per hour
Running 5mph: 544 calories per hour
Running 6mph: 680 calories per hour
Running 7mph: 782 calories per hour
Running 8 mph: 918 calories per hour
Running 9mph: 1020 calories per hour
Running 10 mph: 1088 calories per hour
Running up stairs: 1020 calories per hour

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