Dietary and nutritional content reviewed by Jasmin Gorostiza, DT, DM, DSS, CFPP.️
A guaranteed way to lose weight is by beginning a running program. Before you lace up your shoes and hit the pavement, there are a few things to keep in mind that will allow you to get the most out of your run.
Set Realistic Goals
While it would be great to start out running a few miles, most people who have never attempted to make it a part of their workout routine cannot do that. The old adage that you should know your own body and its capabilities is true.
Also, it is a wise idea to consult with your health professional before starting a new program. Running will put a strain on your lungs, heart, and joints. Therefore, you should know if you have any health issues that will hinder your performance. Related read: Fuel-up with healthy frozen food from Nutrisystem
It is a common misconception that you need to lose weight or be in a certain shape to begin a running program.
It is a common misconception that you need to lose weight or be in a certain shape to begin a running program. The reality is that no matter what you weigh, or if you are carrying around extra pounds, you can still run. Granted, you will not be winning any races, but you really do not have to. You will still burn calories and slim down by getting yourself off the couch and moving.
Once you are running, keep a pace that you feel comfortable with. If you ever feel like you are reaching your limit, then stop. In the beginning, try bringing a partner along for motivation.
Fuel Up for Optimal Performance the Right Way
Some trainers advise that you not eat prior to a run, but that is probably not going to work for most people. Emily Brown, a registered nutritionist with RunnersConnect.net (and she is a former professional runner!), says that understanding the type of fuel your body burns during a workout will help you determine how and what you should eat.
Slower runs will tap your body’s fat stores as the primary energy source. Faster, more intense runs will need carbohydrates to fuel you.
Slower runs will tap your body’s fat stores as the primary energy source. Faster, more intense runs will need carbohydrates to fuel you. And, when losing weight, you should consume less calories than you burn throughout the day. This is equally true when you are running. Combining any such program with sound dietary adjustments is a must. The best bet is to eat a snack or meal that meets all of your needs. You want to ensure that you can still shed pounds without sacrificing your health.
Figuring out how many calories you will expend is not that difficult. Professional runners agree that the rule of thumb is to take your body weight in pounds. Multiply that number by 0.63. The result is the number of calories you should burn for each mile you run. Though not exact, this method is a terrific way to find the average number you will use.
An example is a person currently weighs 150 pounds (150 x .63 = 94.). That person will burn about 94.5 calories for every mile he or she runs. Of course, individual results depend on the intensity with which you run. Those who run faster or longer will burn more calories than someone who moves at a more leisurely pace. Related read: Discounts coupons on diet program to help your lose weight
Many people have found that this exercise improves their physical health and is a terrific way to lose weight. No wonder it has become more popular than ever. Plus, you only need a good pair of shoes to get started. If you need extra help, there are several online resources about beginning and executing a quality running program.
Do you run as part of your weight loss program? Do you have any running tips to share with us?