How to Lose Weight Fast by Running

Perhaps one of your New Year's resolutions is to lose weight. One way to lose weight fast is by running. Running is a great form of exercise that takes very little equipment to start.

Difficulty: Moderate

Instructions

Things You'll Need:

• supportive running shoes
• socks
• (optional) pedometer
• (optional) stopwatch

1. Decide where you are going to run. Are you going to run outside or on a treadmill? If you are going to run outside, can you find a safe route with minimal traffic? If you are going to run on a treadmill are you going to use one at a gym or purchase one for your home? Running outside has the advantage of not needing to invest in expensive equipment or a gym membership, although you will probably want to buy a pedometer and/or a stopwatch to keep track of your time and distance. A treadmill makes it easy to keep track of your time and distance, as well as eliminating excuses for not running such as the weather outside.

2. Once you have decided where you are going to run, you need to develop a program. If you haven't really run before you will probably start out walking a lot and running short distances in between. Gradually you will work your way up to running more and more, until you are running the whole way.

3. Here is a sample program to get you started:
   Weeks One and Two: Walk 5 minutes, Run 1 minute, Walk 5 minutes, Run 1 minute, Walk 5 minutes, Run 1 minute, Walk 5 minutes.

4. Week Three: Walk 4 minutes, Run 2 minutes, Walk 4 minutes, Run 2 minutes, Walk 4 minutes, Run 2 minutes, Walk 4 minutes.

5. Week Four: Walk 3 minutes, Run 3 minutes, Walk 3 minutes, Run 3 minutes, Walk 3 minutes, Run 3 minutes, Walk 3 minutes.

6. Week Five: Walk 2 minutes, Run 4 minutes, Walk 2 minutes, Run 4 minutes, Walk 2 minutes, Run 4 minutes, Walk 2 minutes.

7. Week Six: Walk 1-2 minutes, Run 5 minutes, Walk 1 minute, Run 5 minutes, Walk 1 minute, Run 5 minutes, Walk 1-2 minutes.

8. Week Seven: Walk 1-2 minutes, Run 16-18 minutes, Walk 1-2 minutes.

9. Take as much time as you need going through the steps, not everyone will be running long distances in 7-8 weeks. Even getting out an walking is good for rapid weight loss. Once you have worked your way up to running the whole way, continue running several time per week.

Tips & Warnings

• Try to make time to run at least 3 times a week
• Consult your doctor before beginning any fitness program
• Always be sure to warm up and cool down properly
• If you are running outside make sure you will be visible to traffic by wearing reflective clothing and/or shoes

[soanyway]

on 1/12/2009 I really like your schedule! Makes it seem less daunting and get's you slowly into shape, does not seem so overwhelming! I have recom'd you