Beginning Running For Weight Loss – UPDATED 2020 – Guide To Beginning Running
Running is one of the best ways to get fit, feel better, and stay healthy. Beginning running for weight loss is becoming more popular than ever. It requires no gym membership or an expensive bicycle and the results, well the proof of the pudding is in the eating.
So let’s look at the best guide to start running and how much you should run a week to lose weight.
Guide To Beginning Running – The Ultimate Guide
The best guide to beginning running is patience. Whether you are getting back to the sport, or completely new, it is important to start slowly. This means building up gradually to avoid injury and prevent loss of motivation.
By starting a running program that combines running and intervals of walking is the easiest way to build your endurance. By running and walking, it will help to relieve stress on the joints and keep the intensity level down. Allowing your body to adjust during the process.
The best way to start running is by doing 1-2 minutes of running, followed by 1-2 minutes of walking. The key is to then increase the amount of running each time. As you increase the running you can either increase or decrease the walking.
As a coach for over 15 years, I have found that it is better to increase the walking distance between each running interval. Continue to do this until you have a total run time of 30 minutes. Once you get to this point, you can slowly reduce the walking time. By doing so, you will eliminate all walking and would have completed your first 30 minutes run nonstop.
This is one of the safest methods to prevent injury and should take you around 6 weeks to run 30 minutes nonstop. This may feel like a long time. But you still need to remember the muscles, tendons, and bones need to keep up with your progress.
When you first start running, you will probably incur some soreness, namely in the legs, lower back, and shoulders. This is common as the body needs to deal with the impacts of running. The muscles must adapt to the rigors of supporting the body through each stride.
So it is important during the first month of running that you separate each run. Make sure you don’t run for more than 3-4 times per week and doing so will allow adequate recovery between workouts.
Beginning Running For Weight Loss – What you Should know
You might be starting to run for health, but for a lot of people, beginning running for weight loss is their prime motivation.
Although running has been proven to be one of the easiest ways to lose weight, it can still be tricky. Running expends energy and because of this, we need to eat. This is where people make the biggest mistake, eating too much when they have just started.
Because beginner runners need to start slow and controlled, they do not burn the extra calories needed to increase their energy intake. The time running and walking the first month is limited that most people are already eating enough calories in their diet.
You should expect to see results happen slow and steady. Remember it is not uncommon to see no dramatic change for the first 5 weeks. But during this time it is important not to overeat. and you should start limiting your intake of sugary foods and empty calories. By limiting some foods you may start to see weight loss progression much quicker.
People we have helped with a weight loss running program tend to see a larger reduction in weight after the second month. This comes down to the increase in mileage the body can handle, thus burning more calories. For the following months, we continue to see the same trend. But remember to keep to a clean diet and by doing so you may see a steady decline of 2 kilograms per month.
How Much Should I Run A Week To Lose Weight
One of the worst beginner mistakes is focusing too much on how much they should run a week to lose weight. Your primary goal should be to create some consistency in the running rather than losing weight.
If you focus too much on losing weight, you lose sight of how the body copes with the running. This often leads to injuries and lack of motivation, as people try to increase too quickly in the hope to lose weight quicker.
Start by running 3-4 times a week by following the simple strategy of walking and running and progress from there. Once the running has increased to 20-30 minutes you can expect to lose anything from 1-4 kilograms of weight per month.
If you stagnate in your training or you have already lost a lot of weight, weight loss will start to plateau at some point. You then either need to increase your weekly mileage to lose weight or to focus on cleaning up your diet.
6 Week Running Plan To Lose Weight
If you are running to lose fat in the stomach or just general weight, our 6 week running plan to lose weight is a good starting point. Our plan provides an easy to understand training plan that will help you start running slowly and safely.
This program is designed for the complete beginner and builds up the running from scratch. Implementing running and walking until you are able to complete 30 minutes of running nonstop.
Once you have completed the 6 week running plan to lose weight, you can continue on your journey by slowly increasing the running each week.
This program is perfect for the person that just needs a plan to get started on the right track without a full 12+ week schedule.