Running is one of the cheapest and easiest ways to shed pounds and burn calories. This high intensive physical activity boosts metabolism which results in weight loss.
Combine running with healthy diet
In order to get the maximum results, you have to burn more calories than you consume. Some have a misunderstanding that, you can eat anything as you are running. Never overcompensate for calories burned by exercise with higher calorie food.
While keeping in mind that runners have special nutritional needs, make sure that you follow a healthy diet. It is advisable to have smaller portions of high calorie and high fat foods and eat more whole grains, vegetables and fruits.
Make running a part of your life
For running to make a positive impact on your body, you have to make it a part of your daily routine. If it is not possible, you must do it at least 3-4 times a week for at least 30 minutes.
You cannot expect quick results from running. Some may quit running, when they fail to get expected results within a few days. The truth is that, you may have to wait for two or three months to find a palpable change in your weight loss quest.
How to run?
Before you start running, warm your body up with a slow jog or brisk walk. Then you can move on to moderate jogging for a few minutes and then catch up with the pace.
Running for weight loss must be long and slow. Slow running for almost 90 minutes leads to burning of energy stored as fat, instead of carbohydrates and it will result in weight loss. It is impossible and unnecessary to run like this every day. You can adopt long and fast running for twice a week in the beginning. But most probably you will take months to be fit enough for this. You can mix running with walking to make the running programme long enough.
Running will be more effective, if you do it in the morning. When you run with an empty stomach, more stored fat will be used as energy by the body than carbohydrates. But remember to stay well hydrated.
Other health advantages
Regular running offers a number of health advantages other than weight loss. Experts have the opinion that running reduces the risk of heart attack. Running strengthens heart muscles so that heart functions more smoothly and efficiently.
Running also improves mental health and reduces stress. This exercise stimulates release of hormones which gives you a better feeling.
But before you decide to start running, consult your physician. As running is a high impact activity, if you have high blood pressure or problems in knee or ankles, running is not your cup of tea.