| One of the most effective exercises I have | | | | walk. Repeat 3 times during the session. You have just |
| experienced is running to lose weight. I used to hate | | | | run 3 minutes during your session! If this is too much |
| exercise but now I love it. It is a real buzz to know that | | | | start with a 30 second run and gradually increase the |
| your heart is beating just a little faster and you are | | | | time. 3 times a week on alternate days is the goal. |
| breathing full breaths into your body. When you focus | | | | Don't forget to cool down. 5-10 minutes walking is a |
| on the health benefits, losing weight will become | | | | good cool down. For my complete running plan go |
| secondary to your goals. | | | | here. |
| It is very important before you start any exercise | | | | 4. Use a stopwatch. It is important to time your run as |
| program, you check with your doctor first for a | | | | it is easy to cut your time short! We have a tendency |
| medical clearance. | | | | to underestimate time, so using a stopwatch will help |
| Here are the 7 tips to start running now: | | | | you keep to your goals and develop your fitness. |
| | | | 5. Take a friend. You are more likely to stay motivated |
| 1. Get a good pair of shoes. This is an absolute must. | | | | if you take a friend. You can encourage each other |
| Go to a store that specialises in running shoes and find | | | | and work together towards your goals. Even your dog |
| the correct fit and type of shoe for you. A good fitter | | | | will develop a good level of fitness through a running to |
| will be able to identify where you need the most | | | | lose weight program! |
| support. You are less likely to be prone to injury if you | | | | 6. Enjoy the scenery. Remember to also focus on |
| have a correct fitting running shoe. Running is a high | | | | other aspects besides just running to lose weight. You |
| impact sport, so you need to protect yourself. I spent | | | | will be more likely to enjoy all the other benefits such |
| $200 on my first pair of running shoes. They are worth | | | | as feeling connected and strong. Choose different |
| every cent. You will feel the difference. | | | | areas if possible and go to the beach, the park or |
| 2. Choose a time of day you will stick to. I usually run in | | | | somewhere you haven't been before. |
| the late afternoon. I prefer this time as I can "run out" | | | | 7. Love the health and fitness it will bring. You will be |
| the stress of the day. The most important thing is to | | | | amazed at how quickly you can build your fitness. It |
| schedule the time into your diary and stick to it. You will | | | | takes about 8 weeks to get to the stage where you |
| need about 45 minutes when you first start. This | | | | are able to run 30 minutes continuously. Why not look |
| includes warm up and cool down which you must do | | | | around for local fun runs or 5km runs? This will give |
| during any exercise session. | | | | you a new challenge to participate in the next running |
| 3. Start small. You will need to build up your fitness so | | | | event. Who thought you could be running and lose |
| start with a warm up (10 minutes of walking is a good | | | | weight at the same time! |
| warm up), then a 1 minute run followed by a 5 minute | | | | |