How to Lose Weight with Running

Running is a great way to lose weight. In addition to not needing much special equipment, you can do it almost anywhere, anytime. Here are some tips to ensure your weight loss success.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• running shoes
• calendar
• watch with stopwatch function

1. Heart rate training. You can use your heart rate to determine if you are running at a pace that will optimize weight loss. Your heart rate is the number of times your heart beats in one minute. You can calculate your heart rate by counting your pulse or beats in your wrist or neck for 15 seconds and multiplying that number by 4. For fitness, endurance, and weight loss, it is typically advised to exercise at a heart rate between 60% and 85% of your "maximum heart rate". To find your optimal range first start by calculating your maximum heart rate using this formula: 208 - (0.7 X your age in years)= max heart rate. Then for your range, multiply that number by 0.6 and 0.85. So, if you are 30 years old your calculation will look like this:
   208 - (0.7 X 30)= 187(max heart rate)
   187 X 0.6 = 112; 187 X 0.85 = 159 Range is between 112 and 159 beats per minute. You can check your heart rate while running by stopping and counting your pulse, using a heart rate monitor or by using a treadmill that has a heart rate sensor.

2. Effort level. I like to use an effort level scale rather than a heart rate range for gauging my runs. On a scale of 1 to 10, consider 1 as a slow, easy walk, and 10 as an all out sprint at maximum speed. Start with a slow warm-up jog at around a level 4 or 5, then move to a slow but steady level 6 run. Mix it up some days by running several spurts of 1-2 minutes of level 8, alternating with short a recovery walks of effort 2 or 3. Changing up your workout using different effort levels keeps your body from getting used to any one program, and it keeps things exciting for you.

3. Eat to run, don't run to eat! One trap that many runners fall into is the idea that now that they are running they can eat a lot more. If weight loss is your goal, you still need to burn more calories in a day than you consume. Also, runners typically gain lean, efficient muscle, not large bulky muscle. If you a gaining weight while running it is not because of muscle gain.

4. 

   Plan it. Place a calendar in a highly visible place like your fridge. Schedule your runs out a week in advance and mark them on the calendar. This way you can schedule your runs around appointments etc, and ensure they fit in with the rest of your life.

5. Stay motivated. Running is EASY (left, right, repeat), it's staying motivated that is so hard. Pick a running schedule including days of the week, time of day, and length of workout, that you can stick with long term. There is probably a perfect running recipe for optimal weight loss but how you FEEL about your runs is really what keeps you at it.

[acole]

on 7/3/2008 This is an excellent article. Very helpful! I just started running and was looking for this confirmation. Thanks!