How to Start Running and Lose Weight

Many people are appealed by the idea of losing weight and getting in shape. Lot of people try weight loss programs, new diets and perhaps a few other things. However, running is the best exercise to lose weight and get in shape.

Difficulty: Challenging

Instructions

Things You'll Need:

• Running shoes
• Running socks
• Running clothes
• Sports watch
• Sunglasses

1. Start by making a commitment. Write down your goal and motivation.

2. See a doctor before starting any exercise program. Mention your
   goals about running to him. Make sure you are in a proper physical
   condition to start running.

3. Set aside an hour for 3 days a week for 10 weeks. Select a time that is easy on your schedule and you cannot make excuses to skip a run. Select alternate days if possible.

4. Find a friend to run with - you will have more fun this way. Run
   during daylight hours for safety.

5. Start slowly. If you have never run before, your muscles are
   not developed for running.

6. Start with the run-walk method. Run slowly for half a minute.
   Walk for 2 minutes.

7. Increase the amount of run time and decrease the amount of walk time every week. Maintain the walk time for at least 30 sec or 1 minute. Increase the run time every week by either 30sec, 1minute or 1.5 minute depending on how your body adapts to running.

8. Follow the training plan for training for a 5K(3.1 mile run) in
   the Resources section as an example to start.

9. Rest between running days. Ideally, run every alternate day.

10. Celebrate at the end of 10 weeks. You will definitely have lost
    weight if you stayed consistent for every week.

Resources

• 5K training plan for beginners
• E-book for Running