How to Run for Weight Loss

By Heather Topham Wood

Drop the weight by learning a new running routine.

If you want to lose weight, running can be a good addition to your exercise routine. High intensity cardio activities can burn a lot of calories. Yet running is just one aspect of losing weight. Healthy, low-calorie eating is an important part of weight loss as well. Your meals should be made up of mostly lean proteins, fruits, veggies, fat-free dairy products and whole grains. Also, strength train two to three times a week to build lean muscle and burn more fat. Speak to a doctor before learning how to run to lose weight.

• Step 1
• Find the right intensity to lose weight. The Cool Running website, which is partnered with ESPN, stresses the importance of finding the right balance to run for weight loss. You need to put out enough effort to burn calories without being so intense that you won’t burn fat. Instead of burning fat, the body will burn glycogen for energy when running at maximum effort. Your pace should be slow and steady, much like if you were running a marathon rather than a sprint.
• Step 2
• Keep a steady pace for 30 minutes. A consistent, moderate pace for a minimum of 30 minutes will help you burn the most calories. According to Cool Running, the body switches to fat as its primary fuel after about 30 minutes of running. If 30 minutes is too long for you to run continuously, add in short intervals of walking or jogging.
• Step 3
• Increase the amount of time you spend running each week. Add five to ten minutes more of running each week to increase the amount of calories burned. The added time trains your body to run for longer periods of time.
• Step 4
• Rest at least one day per week. Women’s Health Magazine suggests a day of rest weekly if you are starting a running program for weight loss. This gives your muscles a day to rest and your body a day to recharge.

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