How to Start Running to Lose Weight

How to Start Running to Lose Weight

If done correctly, running can be the most effective way to lose weight. Running to lose weight is simple, free and, what’s best, you can do it anywhere.

Running to lose weight is one of the best methods to get in shape because it burns more calories that any other form of exercise. Depending on how fast you are running, you can potentially burn up to 300 calories per mile which adds up to 1000 calories per hour.

Before you start running to lose weight, you will need to invest in proper equipment. A pair of quality running shoes will considerably affect the efficiency of your running as well as the amount of calories you will burn while running. Make sure your running shoes are of the perfect size for your foot and that you feel comfortable in them while running.

Here are the most important guidelines you should follow if you want to lose as much weight as possible when running:

– Before you start running, stretch your legs and calf muscles. This process will make your muscles more flexible and will prevent you from injuring your muscles.

– Don’t forget to warm up by running at a very slow pace for at least a few minutes. This will make your muscles adapt to the movements.

– After you have completed your warm-up routine, you can advance to a normal jogging speed with smooth and balanced strides. Keep in mind that you will drop back to this same speed after your faster run.

– When you feel comfortable, increase your running speed to a faster, but steady speed and alternate between jogging and fast running. Maintain this routine for at least half an hour, or an hour in case you are a seasoned runner.

This interval training will allow for your body to burn as much fat as possible while running as well as increase your muscle mass and improve your resting metabolism. This will, in turn, help you burn more calories during the day.



If you want to start running to lose weight, keep in mind that you will lose weight only if you burn more calories than you take in. You will need to burn 3000-4000 calories to shed one pound.

That’s why you won’t be able to lose weight running if you don’t pay attention to proper nutrition. The basic principles of healthy eating (smaller portions of high-calories foods, whole grains, fruits and vegetables) still apply.

Don’t fail to remember that you must not overcompensate for the calories you burned while running. The whole purpose of running is to lose weight, not gain weight.

Training schedule

Following a fixed training schedule will not only help you stay motivated, but will also help you avoid injuries by steadily increasing your mileage. Also, knowing how much you will run each day will make it harder to skip trainings.

In case you cannot afford a weekly training schedule for whatever reason, try to run at least 3-4 times every week. Don’t run away with the idea that you will lose weight running once a week. Consistency is the key.

If you incorporate the above guidelines into your running and combine them with proper nutrition you will soon start to witness your pounds melting away.

Running to lose weight exercises your legs, heart and lungs. Running itself will allow your body to take in more oxygen, which will increase your body’s ability to burn fat. It will also increase your circulation and lower your blood pressure.

With so many technologically advanced fitness machines on the market today, running to lose weight sounds old fashioned to many people. However, millions of people around the world still regard this fun and intense activity to be the best way to lose weight.

By following aforementioned guidelines, running can be a great way to lose weight and stay in shape. As long as you make your running routine fun and enjoyable, the chances of success will be great.