Books & Music
Food & Wine
Health & Fitness
Hobbies & Crafts
Home & Garden
News & Politics
Religion & Spirituality
Travel & Culture
TV & Movies
Running and Weight Loss
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.
| Related Articles | Editor's Picks Articles | Top Ten Articles | Previous Features | Site Map
Content copyright © 2014 by Patricia Mitchell. All rights reserved.
This content was written by Patricia Mitchell. If you wish to use this content in any manner, you need written permission. Contact Patricia Mitchell for details.
Website copyright © 2014 Minerva WebWorks LLC. All rights reserved.