The Runners Guide
Runner's Guide Home  | Running Forum | Newsletter Signup  | Running Blog | About Me
Runner Training
-Cross Training
-Trail Running
-Why You Need To Rest
-Preventing Injuries
-Altitude Training
-Hill Training
-Interval Training
-Adding Variety To Your Workouts
-Dealing With Injuries
-Breathing Exercises
-Mental Training
-Swimming For Cross Training
-Common Mistakes Beginners Make When Running
-Avoiding Dehydration When Running
-Weight Lifting Programs For Distance Runners
-Weight Lifting Programs For Sprinters
-Running Stretches
-Warm Weather Running
-Cold Weather Running
-Running Indoors
Marathon Training
Masters Running
Running Gear
Diet And Nutrition For Runners
Benefits Of Running
How To Lose Weight Running
Treadmills

How To Lose
Weight With Running



Running is an excellent way to lose weight.
Whether you have to lose a significant amount of weight or are simply try to
lose a few vanity founds, you are likely to find running is an excellent
exercise option to help you achieve your ideal weight. For those who are looking
to start running in an effort to help them shed excess weight, this article will
provide a great deal of useful information to help these individuals realize the
benefits of running to improve health. They will not only find themselves on the
path to reaching their ideal weight but they will also find they obtain other
health benefits such as improved cardiovascular health in addition to the weight
loss.

Individuals who wish to utilize a running program to help them lose weight
should begin their program by consulting with their doctor. This is important
before starting any exercise program because the doctor can examine you
carefully to determine whether or not you are healthy enough to start running on
a regular basis. Once you obtain a doctor’s approval to begin an exercise and
weight loss program, you may have to start your program gradually. In some cases
this may even mean starting out by walking for a short period of time. This will
help the individual to improve his cardiovascular health and once he becomes
stronger and his health improves, it may be time to start jogging and then
progress to running.

Runners of all athletic abilities should start out their running program
gradually in an effort to lose weight. This will help to ensure the runner is
not overtaxing his body. Some people might be disappointed to hear this because
they may want to start sprinting immediately believing this is the best way to
lose weight. However, by starting out gradually the individual is actually
making the program safer, healthier and even more effective. By starting out a
program of losing weight by running gradually, the individual leaves a great
deal of room for him to modify his running program and intensify the workouts as
necessary when the weight loss begins to stagnate.

The process of changing a workout routine regularly is a very important one to
the weight loss process; however, it is also a process which many weight loss
enthusiasts fail to fully understand. This is important because those who do not
understand the need to modify a running program regularly are often likely to
find themselves in a position where they are unable to achieve their weight loss
goals because their running is no longer producing the desired results for them.
The simple explanation to this problem is the body readily adapts to new
situations and may quickly become accustomed to a running program. When this
happens the body becomes more efficient and requires fewer calories to do the
same amount of work. The unfortunate side effect of this increased efficiency is
the person stops losing weight at the same pace.

For example consider a person who needs to lose 50 pounds and starts running
three miles per day at a pace of five miles per hour. This person may quickly
lose ten pounds with this type of exercise regimen but may find after a few
weeks the weight loss slows down and they may even reach a point where the
weight loss plateaus. One way to avoid this problem is to vary the distance,
length or intensity of the running. This may be accomplished by increasing the
running from three miles to four miles, running for a longer amount of time each
day or running at a faster pace. Making one of these changes, or ideally
incorporating all three changes into the routine, can help to keep the muscles
challenged. As a result the body will not become more efficient and begin
burning fewer calories to complete the daily running.

In addition to continually challenging themselves, those who wish to lose weight
by running should also consider making changes to their diet in addition to
running regularly. This is important because a weight loss regimen which
incorporates both dietary changes as well as increased activity levels is much
more likely to be successful than attempting to lose weight by only cutting
calories or only exercising more. A runner should consider consuming a diet
which is approximately 40% carbohydrates, 30% protein and 30% fat. In addition
to following this combination, the runner should also ensure the carbohydrates
are coming primarily from whole grains, the proteins are consumed from lean
protein sources and the fats include mostly unsaturated fats. This type of diet
might seem harmful to the waistline to those who have come to believe low
carbohydrate diets are the most effective for weight loss. However, runners do
not do well with these types of diets because running is such an intensive
activity which requires a great deal of energy. If the individual does not feed
the body a carbohydrate rich diet, sticking to a running program can be very
difficult because the person will lack the energy necessary to run on a regular
basis.
 

 

Want More Great Running Info?

Sign Up For The Runner's Guide Newsletter And Great
Great Running Tips Delivered Straight To Your Inbox

 
Name:
Email:

Your Email Is Safe With Us - We Don't Share Your Info Or Spam
 

Have A Question?  Be sure to stop by the running forum to get your questions answered by our running experts and be sure to join in the discussion.