Running for Weight Loss Program
When you are ready to lose weight, there are plenty of fitness options available. In order to burn the most calories and speed up your body’s metabolism you need to exercise. To get in shape, many people lace up their sneakers and hit the pavement, the park, or the gym treadmill to run and believe their weight loss results are right around the corner.
Running and weight loss go hand-in-hand, but it’s important to pace yourself. Experts say you will need to run more slowly and for longer—at least thirty minutes—and at least three to four times a week to see any real benefit from running.
How many calories can I burn when I run?
The number of calories you can burn from running will depend on several factors including your current weight and how fast you run. A 140-pound person who runs a mile in 10 minutes will burn about 318 calories. A 160-pound person running the same distance and speed will burn about 408 calories.
Keep in mind that for a beginner, it could take more than 10 minutes to run one mile and going three times that distance can feel overwhelming and impossible. Here are some ways you can find success when you run to lose weight:
- Be patient.Know that exercise takes time to change your body and support your efforts with healthy, low-calorie foods so you have plenty of fuel for your task.
- Use the right equipment and technique.Make sure you have good shoes that fit well and are designed for running. Stretch well and always warm up with a brisk walk to get blood flow going to your muscles then make sure you put your foot down in a heel-to-toe movement. If you feel any pain while running, it’s okay to walk or even stop if you need to. It is also a good idea to see your medical provider for a check-up before you start running.
- Follow a running schedule.Running schedules can help you progress and reach short-term goals—another great motivator for success. You may start with a four-week plan to run one mile, three weeks to run for thirty minutes or training for a race.
- Run with a friend or use an app.Accountability is a great way to remain consistent. Try running with a friend or download one of the many fitness apps available today and share your distance on social media so everyone will know how you’re doing.
Running can be an effective way to lose weight. Remember that as you gain strength and drop pounds you will need to run longer and faster to keep those scale numbers dropping.
Need help with establishing a healthy weight loss program? Request more information now: call (470) 419-4380 or contact us online.