As most cardio exercises, running is a great exercise if you want to lose weight. The good thing about running is that it’s never too late to start doing it and it’s suitable for most ages. Running is not a heavy exercise and most people will be able to do it. Some people simply might enjoy running but running has a lot of other benefits like a better cardioviscular health, weight loss, better emotional system and improved focus. For most people the weight loss aspect of running is probably the most important one. The reason running has such a great effect on weight loss is because it’s one of the most intensive cardioviscular exercises out there, which means you’ll burn a lot of calories while doing it. Below we will explain you how to start with running.
Communicate With An Expert
Communicate with someone who is an expert on the subject. There are hundreds of little things to learn about running which only the real experts with tons of experience can teach you. You can choose to join a running club or call an expert by searching in your local phonebook. Another thing you could do is hire a personal trainer. This personal trainer will guide you through the possible troubles you might experience during, or after your running exercises. Experts can teach you interesting aspects about running (like learning how to run faster) you’d never come up with yourself.
Get Running Shoes
When you want to start running you are going to have to buy some good running shoes. Running shoes are specially made to run long distances with and are the only right choice when it comes to buying shoes exclusively for running. The best place to buy your running shoes is in a sports shop which has a salesman (or woman) who is specialised in running shoes. This salesman can measure your feet, legs and running style to give you the shoes that are perfect for your personally.
Although running clothes aren’t as important as good running shoes, they still matter. The best clothes for running are thermal clothes, clothes which are specially made to control body temperature when sweating heavily.
You don’t necessarily need thermal clothing but it’s a big plus and will make your running exercises a lot more pleasant. One thing we do not recommend is wearing cotton or wool clothes during running or exercising in general. Cotton and wool will absorb your sweat which will make your clothes feel wet and heavy.
Make a Schedule And A Running Route
Now that you’ve got all the right clothing for your running exercises it’s time to make a schedule, a running schedule. This means you are going to have to plan on which days of the week you are going to run. For total running beginners it’s advised to start with 2 or 3 times a week, with at least 1 resting day after each running day. After the planning of the days that you will run you are going to have to decide the distance you will be running each day. This totally depends on the condition you are in. If you are not sure how long/far you can run you need to test it out the first time you will be running. The best thing to do is choose a short route close to home and repeat this small route as many times as you can until you feel like you’ve reached your limit. Keep track of the number of times you repeated the route. After this first running exercise you should go home and take a map and calculate (there are numerous free websites available for this as well) the distance you ran. Now you know how many miles/meters your maximum is and you can set out a larger route to run next time. This new route is going to be your standard running route. You can continuously expand this route to a larger one every time you have a better condition.
Walk In Between Running
When starting out with running it’s advised to not complete your total running route in one time with just running. It’s best to do a “half running”/”half walking” exercise. A good example of this type of exercise would be to walk 3 minutes after every time you ran 5 minutes, and continue to do so until you’ve completed your route. When after a few weeks/months you feel like you are getting a better condition you can continuously expand the period of time that you run and lower the time that you walk until you can complete your entire route without walking.
Don’t Over train
If your body is in a mediocre or a bad condition you should start very slowly and cautious when you start with running. The most advised thing to do is to listen to your own body. If your legs are hurting (and we mean heavily,
a little pain is normal from time to time) you should lower the intensity of your running exercise immediately until that body part feels better again. If it really hurts a lot you should just quit for the day. When you feel like you’ve damaged something you should always contact a doctor or a specialist. Go here if you want to learn how to run faster in a healthy and safe way.
Keep Track Of Your Heart Rate
You don’t need a heart rate meter for this. The best thing you can do is listen to your own body. When doing long distance running exercises you should be able to talk during the exercise. If you’re totally out of breath you should lower the intensity of the exercise to a more suiting one. There’s no need to totally exhaust yourself, your condition will grow at a faster rate when you listen to your body and make small improvements every time you run. Keep in mind that there’s no such thing as a fat burning heart rate, the only thing you should be focused on is listening to your body so you keep a healthy heart rate.
Keep A Running Notebook
In this notebook you will write down the distance and the total time it took you to complete the distance. You can also write down some small notes about how you felt and which obstacles you encountered or how good everything went. This way you can keep track of your progress and make adjustments to your running schedule accordingly.
Other Cardio Exercising
You can also do other types of cardio exercising to lose weight. Swimming for weight loss is one of the best types of cardio when it comes to losing weight fast in a healthy way.