| You have to carefully prepare before you start running | | | | of fitness. |
| to lose weight. First I'm going to cover some important | | | | - Walk briskly for 5 minutes (warm up) |
| things you need to do and consider. I'm also going to | | | | - Run for 30 seconds |
| give you a sample running program that you can | | | | - Walk for 2 minutes |
| adjust for your individual fitness level. | | | | - Run for 30 seconds |
| The first thing you want to do is get clearance from | | | | - Walk for 2 minutes |
| your doctor if you have any health conditions. | | | | Simply repeat those run/walk intervals for a total of |
| After that... | | | | around 20 minutes. Remember to run, not sprint. Easy |
| Change Your Eating | | | | does it. |
| To lose weight by running, you have to burn more | | | | Stretch your quadriceps, hamstrings, calves, hip flexors |
| calories than you consume. That's a rule that will never | | | | and lower back when you're done. |
| change. | | | | Try this routine for 2 non-consecutive days per week |
| Protect Your Feet | | | | for the first 2 or 3 weeks. |
| The first thing you need before you start running for | | | | If that routine seems way too easy, make changes to |
| weight loss is a quality set of running shoes. | | | | the intervals or the total workout time. For example, |
| Running in the wrong shoes can lead to injuries from | | | | increase the run intervals from 30 to 90 seconds. |
| your feet and up to your knees, hips and lower back. | | | | If the routine is too difficult, you can increase the walk |
| A good pair of running shoes will help prevent injuries | | | | intervals to 3 minutes (or longer). |
| by absorbing shock and providing support. | | | | After the first couple of weeks, add an extra day of |
| I recommend shopping at a running store. Try on | | | | jogging. |
| multiple pairs of shoes until you have a good | | | | Gradually you will get to the point where you can run 3 |
| comfortable fit. | | | | to 5 days a week for 20 or 30 minutes or even longer. |
| Get Some Running Socks (Optional) | | | | Set A Goal |
| Running socks are made different than regular socks. | | | | Running is a very intense form of exercise, and setting |
| They're made to support your feet during demanding | | | | a goal will help you stick with it week after week. |
| activities. | | | | A sample goal might be to run for 30 minutes straight |
| Don't run in 100% cotton socks. When cotton gets wet, | | | | within 8 weeks. |
| it stays wet. | | | | Make sure you have a balanced exercise routine |
| Follow A Program | | | | Follow a balanced exercise routine that includes some |
| Sticking to a set program can help prevent you from | | | | sort of resistance training and stretching in addition to |
| progressing too fast. | | | | running for weight loss. This is the only way you can |
| The following program can be adjusted for your level | | | | permanently keep your weight under control. |