Reducing your caloric intake will help you lose weight. However, if you want to lose a lot of weight, running will help you achieve your ideal weight faster. According to Amby Burfoot of Runner's World magazine, running burns 50 percent more calories per mile than walking.
A 145-pound person can easily burn 300 calories during a 30-minute run. You can figure out how many calories you burn running by using an online calorie calculator. To maximize weight loss, run regularly and incorporate various types of training to build up your speed, endurance and mileage.
Step 1
If you've never run, first consult a physician, who can help determine whether you are fit enough to start running regularly. Once you have clearance to start running, buy some running shoes at a specialty running store. Ask a salesperson at the store to determine what type of running shoe is correct for your foot type: cushion, stability or motion control. An experienced salesperson can determine your foot type by wetting your feet and placing your footprint on a piece of paper. Also invest in some technical running clothes with moisture-wicking fabric designed to absorb sweat away from the body. This will help to keep you comfortable and cool.
LIVESTRONG.COM: Which are the Cardio Workouts to Lose a Lot of Weight?
Step 2
Choose a running program that is tailored to your current fitness level and ability. Running programs available online range from beginners to intermediate to advanced. If you are a beginner, start with a walking program or a walk-and-run program that alternates between periods of walking and running. An example workout might include walking for 10 minutes and then alternating one minute of running with one minute of walking. Finish with 10 minutes of walking to cool down.
Step 3
Run regularly throughout the week, at least four to five times, for best results. The more you run, the more you burn calories and boost your metabolism. Studies suggest that a 40-minute run will keep you burning calories at a higher rate for no less than 19 hours after you have stopped running.
LIVESTRONG.COM: Quick Ways to Lose a Lot of Weight
Step 4
Alternate your program between easy runs, intense sessions that work on building speed, and long, slow distance runs that build endurance and mileage. Studies from the University of Texas and Laval University in Quebec show that intense runs help you burn more fat than running at the same pace over a longer period of time. Optimal speed of your intense runs should range between tempo speed and interval pace. Do these high-intensity runs only one or two times a week. Take a recovery day after an intense run or a long, slow run. Alternate run days with cross training such as swimming and cycling.
Step 5
Combine your running program with eating a well-balanced, nutritious diet. Choose whole grain carbohydrate sources, lean protein and unsaturated fats. A diet rich in complex carbohydrates helps to maintain your energy levels while running and restore depleted glycogen levels after you've finished.
LIVESTRONG.COM: Treadmill Running for Weight Loss
Tips and Warnings
Things You'll Need
References
* Runner's World: How Many Calories Are You Really Burning?
* ShapeFit: Cardio Exercises to Burn Major Calories
* Changing Shape: Calories Burned Calculator
* Best Running Tips: Running for Weight Loss
* How to Lose Weight with Running
About this Author
Tess Zevenbergen
Based in Vancouver, B.C., Tess Zevenbergen has been writing professionally since 2000. Her work has appeared in "Working Mother" and her hometown newspaper the "Richmond Review." She currently works in public relations and writes a monthly health and fitness column for her company's employee newsletter. She holds a Bachelor of Arts in communications and English from Simon Fraser University
Lose Weight Running. Courtesy of LIVESTRONG.COM
Follow LIVESTRONG.COM on Twitter: www.twitter.com/LIVESTRONG_COM
Janice Taylor: Kick in the Tush: Is Your Fat Story True?
LIVESTRONG.COM: Debunking Cardio Myths for Weight Loss
Weight Loss and Control Tips and the No-Diet Approach to Losing ...
http://www.adrenaline-x.com/body_mass_index_calculator.php
However the only issue is, I know I do a wonderful job of staying in shape so I have a habit of eating more.
http://thefiresidepost.com/2010/08/26/lessons-on-exercise-for-seniors-and-the-need-for-stretching/
If you want to get aerobically conditioned, and like running, run.
Running is high-impact (especially because most people run on paved or other hard surfaces), and over-doing it, will just make your body more efficient with calories (read, will start trying to get the most out of each calorie).
Unless you're running for the sake of running (I know, some people actually like it) and you're trying to lose weight, you probably want to limit yourself to 40 min max. 20 min is more ideal. And replace time with intensity i.e. pick up the pace, or do high-intensity intervals.
20 is just fine if your goal is weight loss and not aerobic conditioning, and you are really pushing yourself during your intervals (most people won't), heck, 15 is plenty is you're also lifting heavy weights regularly and getting your NEPA in.
Running is primarily useful for getting better at running.
http://www.facebook.com/pages/Columbus-OH/Nutrition-Forum/103489983031891?ref=ts
I ride a "fixed gear" bike (one speed, pedals turn when the bike moves - no coasting). It's great for hill work and building up leg muscles, especially the calves. It's not for everybody. Even most experienced cyclists don't ride them (by the reactions I get by members of my cycling club!).
While we're on the topic of the female anatomy, I also feel as happy as this chap when looking at an attractive woman's behind. :P