Running for Weight Loss

Losing weight can be a long and challenging process, but people often look for a quick fix. It’s tempting to think running can be that fix to help lose weight fast, but implementing a solid running routine is best for sensible weight loss. To keep a running routine, like any fitness program, requires planning, dedication, and some knowledge. Here are some points to keep in mind and get the best results from a running routine.

Eating Right

Proper nutrition is very important. Running can help you stay healthy and fit, and make you have a positive attitude on life. But you also have to pay attention to what you eat.

Carbohydrates should account for about 60-65% of your total calorie intake. Best choices include whole grain pasta and breads, steamed or boiled rice, fruits, starchy vegetables, and boiled or baked (not fried) potatoes.

About 15-20% of your calories should come from protein. Lean meats, fish, poultry low-fat dairy, whole grains, and beans are good choices. Again, avoid fried foods.

No more than 20-25% of your total diet should come from fats. Keep to foods low in saturated fats and cholesterol, like nuts, oils, and cold-water fish.

Make a Schedule

Setting a schedule for your running can help keep you motivated. You’ll know day to day what you need to do, as it will be an added incentive not to postpone or skip a workout. It will also help you build your intensity at a steady pace, which will help prevent running injuries.

Increase Intensity and Variety

As your body adjusts to your new level of activity, you’ll need to increase the intensity of your workouts to keep losing weight. Adding variety to your running program also helps prevent boredom and burnout.  Over time, you will need to increase the distance you run, and your pace. Adding interval training, or running at a very fast speed for short periods of time, will keep challenging your body. It burns a lot of calories in a short amount of time, increases muscle mass, and improves your overall metabolism, so you’ll burn more calories even when you’re not exercising.

Journal/Record Keeping

Keeping a journal or diary will help you through the tough times and help you recognize and celebrate your successes. Some people even keep online journals to share their experiences. Others prefer to keep their records to themselves. Either way, a running journal is a great way to track your progress.

Basic entries will include the date, approximate mileage, and time. You should always include at least a short comment about how you feel about the run (“Feel great!” “Muscles hurt, I feel sore, but I made it.”). Sometimes you may want to write more, but as you go back over your entries later, you will see factors that helped or hurt, both in the long and short term.

Always Check With Your Doctor

Finally, always check with your doctor before you begin a running program. When done right, running as part of an overall weight loss effort has great benefits, but it will also mean big changes for your body. Because of this and any other potential risks with any pre-existing conditions you may have, consulting with your doctor before doing any type of exercise program is highly recommended.