How to Run for Fitness & Weight Loss

Running for fitness and weight loss.

Physical activity such as running combined with a nutritious diet can help you to lose weight and keep it off. A healthy, active lifestyle increases your energy level, raises your mood, helps you sleep better and reduces your risk for developing heart disease, cancer and other chronic diseases. It is never too late for you to start a jogging program--most of the people who run are 35 years or older.

Things You'll Need

• Athletic wear or comfortable clothing
• socks
• running shoes
• water

Instructions

1. Visit your doctor before you start your running program, especially if you are over 40, have never trained, have heart or breathing problems or have been diagnosed with chronic fatigue. Cut your daily calorie intake and eat a healthy diet such as whole-grain cereals and breads, low-fat dairy products, lean meats, vegetables and fruits.

2. Schedule a time for running each week. Start 10 minutes and then increase the time spent training. Move slowly at first to lessen the risk of injury. Set both short term and long term goals and reward yourself when you achieve them.

3. Dress in clothing and shoes that are comfortable and appropriate for running. Do warm-ups such as walking briskly at first. At the end of your workout, slow down to a gentle jog or a walk to bring down your heart rate. Stretch afterward to reduce the risk of aching muscles.

4. After establishing a running routine, add one or two sessions of intense running to promote weight loss. Don't be discouraged if your weight seems to stay the same or increase at first. Exercise turns fat to muscle, which is heavier than fat.

5. Monitor your progress and keep a log of your running times and distance. Check your pulse to see if your heart is pumping more efficiently. Journal all the things you eat over the next few weeks and count the calories. Food and exercise tracking tools are available at the U.S. Department of Agriculture website.

6. Listen to your body before, during and after you jog. If you are not able to talk while you are running, you are working too hard. Slow down. Stop running if you start to experience chest, back or leg pain, dizziness or a severe headache. Consult your physician if these symptoms do not go away.

7. Ask your friends and family for support and encourage them to run with you.

References

• Weight-control Information Network: "Physical Activity and Weight Control"
• Centers for Disease Control: "Getting Started with Physical Activity for a Healthy Weight"
• Centers for Disease Control: "Physical Activity for a Healthy Weight"
• American Heart Association: "Get Moving? Where do I Start?"

Resources

• US Dept. of Health & Human Servoices: "Physical Activity Guidelines for Americans"
• US Department of Agriculture: "My Pyramid.gov, Steps to a Healthier You"