Are you interested in getting fit and losing weight at the same time? You may want to consider starting a running program. Most experts suggest that running burns on average 100 calories per mile. Running is a great way to get into shape for little to no money and requires no gym membership or expensive start up costs. The only necessary item to get started would be a good pair of running shoes. It's best to seek advice from a knowledgeable salesperson that is familiar with running shoes and can determine the best type of shoe for your specific arch and gait. Once you have your shoes you will need to set up a training program. If you are new to running, you will need to gradually build strength and endurance to avoid injury. A good way to begin is to perform run and walk intervals. Gradually vary the amount of running, so that you build up your ability to run longer periods of time each week. As you increase your running time, you will decrease your walk intervals until you are able to run for thirty minutes without walking. Don't forget to check with your physician before starting any exercise program.

Here is a great beginner program to get you started:

30 Minute Beginner Running Program:

Warm up: Brisk walk to elevate your heart rate for 7 minutes

Interval 1: Run for 30 seconds/ walk for 1 minute

Interval 2: Run for 30 seconds/ walk for 1 minute

Interval 3: Run for 30 seconds/ walk for 1 minute

Interval 4: Run for 30 seconds/ walk for 1 minute

Interval 5: Run for 30 seconds/ walk for 1 minute

Interval 6: Run for 30 seconds/ walk for 1 minute

Interval 7: Run for 1 minute/ walk for 1 minute

Interval 8: Run for 1 minute/ walk for 1 minute

Interval 9: Run for 1 minute/ walk for 1 minute

Interval 10: Run for 1 minute/ walk for 30 seconds

Interval 11: Run for 1 minute/ walk for 30 seconds

Cool Down: slow walk for 5 minutes to lower heart rate

Stretch: Hamstrings, quadriceps, calves and lower back

It's important to fuel your body properly for exercise. Hydrate with water before, during, and after your workout. Have a light snack about thirty to 45 minutes prior to your workout. Some good options are peanut butter on whole wheat toast and bananas, protein smoothie with fresh fruit, or oatmeal with walnuts and sliced bananas. Post workout make sure you rehydrate with water or a sports drink with electrolytes and a snack such as plain yogurt with fruit and almonds, or sliced apples with almond butter. Avoid eating unhealthy, high caloric foods that will cancel out all your hard work during your runs. Making healthy food choices will keep your calories in check and you will be on your way to losing weight and improving your fitness level.