| Have you ever seen those glamorous people running | | | | making a real difference to your initial run time and |
| along in the park or around your area? They look thin, | | | | speed. |
| healthy and generally perfect (if a little sweaty). | | | | You need to keep this up for two months to see a |
| What you probably don't realize is that these people | | | | real difference. At this point most people find that it is |
| only look this good because they run! | | | | less of a chore to run and that they even enjoy it. |
| If you are overweight it is hard to ever imagine | | | | To make sure that you are pushing yourself and |
| yourself in that position - running, seemingly effortlessly | | | | ensuring that you are keeping you are keeping your |
| and enjoying the experience. But you can do it! | | | | body burning calories and shedding weight it is |
| Running is a great way to burn fat. It raises your heart | | | | important that you increase both the number of times |
| rate, tones all of the problem areas that most people | | | | you run a week and the intensity of your run. |
| complain about and it is free! The important thing to do | | | | Begin by running 3 times a week for a period of thirty |
| is to remember to start at the beginning! No runner | | | | minutes each time. This is obviously going to be a |
| ever started by sprinting around a twenty mile park. | | | | mixture of walking and running. Every week following |
| They started just like you are about to - slowly! | | | | this you need to increase the duration of the run by 5 |
| To begin with you will need to alternate between | | | | minutes. By the time you hit 45 minutes (this should be |
| running and walking. You may only be able to run for 1 | | | | the 4th week) you need then to increase your running |
| minute at a time, but that's ok - it is a good place to | | | | sessions to 4 times a week. By the 7th week you |
| start. Using this interval technique you will eventually be | | | | should feel comfortable with your combination of |
| able to increase the duration you are running and | | | | running and walking for around an hour 5 times a |
| shorten the periods that you have to walk for. | | | | week. |
| A good way to measure your progress is to keep to | | | | This gradual increase in intensity will keep you loosing |
| the same running route for around a month. At this | | | | weight (making the running easier - less weight to |
| point you will start to see that you are improving and | | | | carry around) and keep you interested in the challenge. |