Although running to lose weight is not for everyone, but if you are capable of running, then you will find tremendous benefits. To get the most out of your running exercise, it is important that you follow a few, simple guidelines.

After all, you want each running outing to be effective, but also enjoyable. The great thing about using running to lose weight is that you can do it wherever you go. Therefore, if you travel, you can still find a place to run. If it were raining, an indoor treadmill would be the ideal solution.

Running to lose weight has been a favorite option for millions of people. Something about getting outdoors in the fresh air is invigorating, boosting a person’s level of energy and clearing the mind. While you could use a number of exercises to drop pounds, running to lose weight works exceptionally well, while building up lean muscle and improving the heart and lungs.

As mentioned, if you are going to use running to lose weight, you want to do it the right way. The information below will help you with the various decisions needing to be made.

Proper Running Attire

While running to lose weight should be fun, if you were not wearing the right attire or shoes, you will find the experience a miserable one. The last thing you want to do is come home with a foot full of blisters or sick from not having enough layers on.

It is important to wear clothing that provides ventilation, but also clothing that is not too hot or too cool. Additionally, we strongly recommend that you invest in two to three pairs of high quality running shoes. Then, alternate the shoes each time you go out running to lose weight. This will make your feet more comfortable while reducing the risk of chin splints.

Carbohydrates and Protein

Before you go out running to lose weight, it is important to fuel the body. For this, you should eat a little bit of carbohydrates about 30 to 45 minutes ahead of time. A great option would be a cup of cooked pasta, topped with a little bit of protein in the form of chicken or cheese.

Safety

Of course, whether you plan to go running to lose weight during the day or nighttime hours, you always want to put safety first. Sure, listening to an MP3 player or iPod makes the time go faster but it also blocks out your hearing.

Unfortunately, many people have been attacked while running and listening to music, having been snuck up on from behind. Instead, stay in populated areas, use well-lit roads, parks, or paths, avoid the headphones, and if possible, run with a friend or dog.

Remember, in addition to running to lose weight, you can also incorporate various forms of exercise, breaking up the routine to make it more interesting. For example, you might start running to lose weight on Monday, Wednesday, and Friday, and then bike, swim, or hike on Tuesday and Thursday.

In addition, for the greatest success, it is imperative that you start on a healthy diet, trying to keep calorie intake between 1,200 and 1,500 daily. By choosing the right foods, especially those high in fiber that will make you feel full, you will actually eat more but with fewer calories

By using running to lose weight, you will easily burn 200 to 300 calories every day. When you add that up over the course of a week, you have lost one to two pounds, which is considered a healthy weight loss goal. Keep in mind that a pound is equivalent to 3,500 calories. Therefore, if you can use running to lose weight along with other exercise options and a diet of fewer calories, you can be certain the pounds will begin to fade.

In addition to enjoying the benefits to the body by running to lose weight, you will also enjoy benefits for the mind. Running is an excellent way to de-stress and relax. Since stress has also been shown to have a direct link to weight gain, by reducing stress, you have just found yet another benefit of this type of exercise.

Related Running To Lose Weight Articles

Question by Jonathan R: I want to start running but I don’t want to lose a lot of weight doing it, what’s a good regiment?
I want to start running to improve cardiovascular strength but I don’t want to lose weight. Is there a way that I could run that would benefit my body but not cause me to lose a lot of weight?

Best answer:

Answer by lestermount
To gain or lose weight you have to control the amount of calories you consume and the amount of calories you burn.
Running uses about 100 calories per mile.
No matter how many miles you run you can always eat more calories than you use while running.
It is important to improve and maintain your cardiovascular system, and you don’t have to lose weight to do so.
You need to run about 20 minutes at least 3 times each week to have a training effect.
At that rate you would only need to increase your calories about 200 for each day you train to maintain your weight.

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Just because you’re using the excellent calorie burning activity of running to lose weight doesn’t guarantee that you’ll be successful.

Yes it provides you with a great chance of success when following the right running methods, but there are also various reasons why you may be struggling and finding it harder to lose weight than you should be.

Take a look at the three reasons below and you’re likely to see why you’re using running for weight loss yet still finding it difficult to lose weight.

1.   Losing fat but gaining muscle

When first using running to lose weight you may gain a small amount of muscle mass because your muscles are not accustomed to running and therefore grow due to being challenged.

The weight of this increased muscle is usually cancelled out by losing weight from fat which means that overall your weight doesn’t change and it can be difficult to understand why.

When this happens your body fat percentage will have reduced which shows that you’re still making excellent progress even though your weight hasn’t changed yet.

This is why it can be very useful to measure your body fat percentage and determine the exact changes that are happening to your body.

Don’t worry about building too much muscle because running is an activity that makes you look fit and toned rather than bulky. Your muscles will not keep growing.

They may grow slightly when you first start running but from then on your body will be burning fat while trying to maintain its muscle.

To measure your progress it’s also important to understand that muscle is more dense than fat which means that it takes up less space on your body for the same weight.

So if you’re not losing any weight you could also consider taking some body measurements such as your waist and hip sizes, or see if your clothes are becoming looser. You may find that you’re making much better progress than you first thought.

2.   Eating more

When using running to lose weight it’s easy to consume more food without even realising in order to provide your body with more energy.

By doing this you can end up cancelling out all your running efforts by consuming just as many calories as you burn. This obviously becomes very frustrating when you lose little or no weight and have no idea why.

Keeping a food diary can help to monitor what you consume and by comparing the diary from week to week you can ensure that your calorie intake isn’t increasing and that your weight loss is staying on track.

Another problem that some people have is consciously consuming more food. So you may complete a run and then feel that it won’t do any harm to reward yourself with extra food or a treat.

Again by doing this you’re cancelling out some or all of your running efforts and making it harder to lose weight.

3.   Running stopped improving

Very often people start running to lose weight and their fitness improves very quickly. They become better and better at running and because of this their calorie burning ability keeps increasing and they keep losing weight.

Then they reach a point where their running progress plateaus. Suddenly they are no longer improving and therefore their ability to burn calories stays the same.

As they keep losing weight their metabolism decreases which means they burn fewer calories each day until eventually their weight loss plateaus.

This is why an important part of running for weight loss is to keep improving your running ability which keeps improving your ability to burn calories.

Eventually you can reach the stage where weight loss becomes fairly easy because you’re able to complete more advanced running methods and burn loads of calories in the process.

How to Lose Weight by Running – Run and Lose Weight

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How to Lose Weight by Running – Run and Lose Weight

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How to Lose Weight by Running – Run and Lose Weight

By: Deb Vornholt

About the Author

My name is Deb Vornholt. I am an animal lover. I have 3 dogs, 1 cockatiel, several finches and a Betta fish. I too have had trouble losing weight. There are a lot of tips on weight loss available online but not all of them are helpful. For some great tips, visit my website at http://hotdiettips.info HERE

(ArticlesBase SC #1560976)

Article Source: http://www.articlesbase.com/ – How to Lose Weight by Running – Run and Lose Weight

How to Lose Weight by Running – Run and Lose Weight

There is no limit to the methods that you can use to shed excess pounds off your body. One of the most effective weight loss tools is to start running.  Running is a very physical activity that causes you to sweat a lot and burn a lot of calories.  It is very beneficial because when you sweat, you release waste from your body.

The more you sweat the more water you will have to drink to replace the water you lose due to running.  Most weight loss programs advocate that you drink at least eight glasses of water a day in order to flush toxins out of your body.  Drinking a lot of water allows your body to oxygenate your organs better which has the added benefit of making your mind very alert throughout the day.

Running can be a very effective way to lose weight but you need to manage your time so that you can allot at least one hour every day to run.  Running can be difficult to fit into a busy lifestyle.  The demands of work and family can sometimes make it almost impossible to set aside an hour every day to make time to run.  In order to benefit from running, you need to be able to run a minimum of three times each week.  Obviously, it is better if you can run every day but every little bit helps. Running is also a great way to clear your mind and to relieve stress.

Sedentary lifestyles are more common these days and lack of activity can increase your chances of developing a variety health problems.  If running is not for you, then you need to incorporate some type of exercise into your daily life to help you lose weight and maintain a healthy life style. 

If you decide to start running and you have never run before, you should consult with your doctor.  A complete physical is recommended to make sure that you don’t already have some underlying health problem that would actually make it dangerous for you to take up running.  Your doctor can help you determine your body mass index and set up a plan to make sure that you get your BMI within the normal healthy range.

Running is just one way that you can get your body moving and lose weight.  If running is not for you, pick an exercise program that works for you and you will find that you can drop those extra pounds in no time at all.

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Deb Vornholt -
About the Author:

My name is Deb Vornholt. I am an animal lover. I have 3 dogs, 1 cockatiel, several finches and a Betta fish. I too have had trouble losing weight. There are a lot of tips on weight loss available online but not all of them are helpful. For some great tips, visit my website at http://hotdiettips.info HERE

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Find More Running To Lose Weight Articles

Question by Ava: Any other good exercises to lose weight rather than running?
I hear people who run lose weight fast. But I really despise running, any other types of exercises that would have the same benefits as running? Thanks.

Best answer:

Answer by Sandra
You could bike, jump rope, swim, fast walk, anything. As long as it gets your heart rate up and stays up for at least 30 minutes. I find jump roping is fun for me and I hate running. Pilates is good for toning and tae bo is great for cardio.

Add your own answer in the comments!