Running is one of the best physical activities you can do to lose weight. A regular running program has other health benefits too. You improve the condition of your cardiovascular system, thereby cutting your risk of developing heart disease and other medical conditions. Once you achieve your weight-loss goal, keep running. That will help you keep the pounds from returning. Consult with your doctor before starting a new running program.
A typical adult should get at least 2 1/2 hours of moderate exercise each week. This is sufficient to achieve an adequate level of physical and cardiovascular fitness. An average of 30 minutes a day of vigorous exercise such as running is even better. However, for substantial weight loss, you probably need to run even more. Drink plenty of fluids to stay hydrated, and wear a good pair of running shoes to minimize the chance of injury.
Basics of Running
When you start a running exercise program, take it easy at first. Keep your heart rate down to 40 to 50 percent of your maximum heart rate, or MHR. To estimate your MHR, subtract your age from 220 if you are a man or from 226 if you are a women. As your physical fitness level improves, gradually increase the intensity of your running.
It’s helpful to run harder than usual at times. This speed work will help you improve your endurance and burns a few extra calories. For the most part, concentrate on running distance, whether fast or slow.