Things You'll Need:
- Comfortable running shoes
- Clean bill of health
- Determination
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Step 1
First, make sure you get a physical exam at your doctor's office so you know you have a clean bill of health and no pre-existing conditions that may be aggravated by running. Tell your doctor you plan to build up to running 30 minutes a day, five times a week.
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Step 2
Once you're cleared and ready to begin your exercise program, make sure you have a comfortable pair of running shoes and clothes that will allow you to run without getting too hot or cold. Check out the link below for how to find great running clothes on a budget.
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Step 3
Now set up a time to run each day. The morning usually works best because you will be less likely to make excuses or get busy with other plans. Also, running in the morning is a great way to jump-start your metabolism for the day and give you a boost of energy. Try eating a banana and orange juice before your run and you'll get extra energy without lots of calories.
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Step 4
Start by jogging slowly for a few minutes at a time, walking between each segment if you need to, for a total of 30 minutes. Do this workout five days a week. Cut back on your walk time each day. For a detailed beginning running plan, check out the How to Run Your First 5K race article linked below.
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Step 5
Be sure to stick with your running routine and you will notice your body fat start to go down as you build muscle and increase your metabolism. Be patient because at first you may not lose weight because muscle weighs more than fat. But once you start to get in shape, you'll notice overall toning and then weight loss. Running will strengthen your heart as well, providing protection against heart disease, high cholesterol and high blood pressure. Add a weight lifting routine to your running workouts once or twice a week for an extra boost of calorie burning, and you'll be well on your way to fast, healthy weight loss!
Comments
GilinAtlanta said
on 6/23/2009 This is good advice. I would like to set that kind of goal to be able to lose weight, jog daily and compete in the Senior Games. The better fitness would make me more marketable too. That would be cool!
jcrush said
on 4/27/2009 I can't wait until I can get back to a 10 min mile. I was in great shape when I was losing weight running./*****
xtraordinary said
on 4/27/2009 Very thorough and well-written article - 5 stars~
Quickstar said
on 4/27/2009 I run with a running stroller pushing two children about 110 pounds, counting the weight of the stroller. And then at the gym on the tread, when I can. I sure feel better and lighter throughout my day when I can get a run in. Thanks for writing. 5*
frimpy7 said
on 4/21/2009 And once you stop, you do notice the difference and how your body regresses, lol. ;) Great article to help convince folks that running really IS one of the best ways to lose weight!