Overweight can cause many health problems and it also has bad effects on your personality. One should always try to eat less but healthy. Diseases like heart problems, diabetes, high blood pressure, and high cholesterol level are all because of overweight and obesity. In order to lose weight people follow different diet plans and they also do different types of exercises. Small changes in your diet, exercise, and lifestyle can make a large difference in your health. Running is one of the very effective forms of exercise for people who are trying to lose weight. Countless people throughout the world found it useful to lose weight. Running is not only helpful in burning calories but it also improves your metabolism. Considering running a part of your daily life can increase your fitness to another level.
If you have excess weight that you want to lose through running exercise, here are some tips for you:
1. Get a Good Pair of Running Shoes:
Good running shoes will support your feet well. They can also help you to keep your feet firm during exercise.
2. See a Doctor:
You should see your doctor before starting your running regime. He will guide you according to your health and fitness.
3. Begin by Stretching:
It is very important to stretch the leg and calf muscles completely before you start to run. It will increase your flexibility and you will stay safe from muscle injures. It also reduces the stiffness in muscles.
4. Start Slowly and Gradually:
In the running exercise, you should start off slowly and then increase your progress gradually. After starting your running exercise you can slowly speed up and run long distances. Increase the amount of time you spend running, every week.
5. Set Goals:
It is very important to set some goals in the beginning that how much weight you would like to lose.
Without knowing how much weight you want to lose, it is nearly impossible to lose weight. Once you have set your goals then you can easily work for them.
6. Rest at least one day per week:
You should take a skip from running, once a week. This gives your muscles a day to relax and recharges your body for upcoming days.
7. Drink Plenty of Water:
Make sure to drink at least 8 glasses of water daily. Water cleans your body from waste and toxins. It also speeds up your metabolism and helps you to burn fats faster. Water increases energy levels as well.
So don’t forget to always take a bottle of water with you while running.
8. Have a Healthy and Balanced diet:
Diet plays an important role in weight loss. It is very important to have a healthy diet along with exercise. Your diet should contain vitamins, minerals, proteins, fats, and fiber. The content of carbohydrates in your diet during the weight loss process should be very low. A clean and healthy diet will always help you to stay energetic and strong.
9. Take Any Friend With You:
You are more likely to stay motivated while doing exercise if you take any friend with you.
10. Get Proper Sleep:
Getting proper sleep is also very important for weight loss program. It helps your brain to work properly and keeps you healthy. After achieving your particular target you should continue your running exercise but you can lessen the time.
11. For How Much Time You Should Run in a Day:
- Beginners: 5 to 10 minutes.
- On average: 15 to 20 minutes.
- Experts: at least 30 minutes per day.
12. Benefits of Running:
- Running improves your stamina.
- Burn more calories.
- Reduces stress.
- Control blood sugar levels.
- Boosts immunity.
- Improves brain health and focus.
13. Treadmills or Outdoor:
If you are living in an area where there are no outdoor places for running, you can use treadmills. They are convenient and flexible but those who have outdoor space should prefer outdoor running. Outdoor running has many benefits. Some of which are:
- Fresh air
- Closure of nature
- No expense
Running, walking, and jogging are actually related aerobic exercises that give your body a proper workout.
Running is very effective for shedding stored fat in any part of the body including belly fats. Belly fat is also called visceral fat. This fat actually surrounds the organs in the stomach. It makes your belly bulgy and also causes an increase in waist size. Running is the most preferred exercise for losing weight from of desire body part. This is because it is an exercise that engages your whole body in the workout. So rather than focusing on one spot, you get a complete workout. A study shows that if you run for about 30 minutes, a person weighing 125 pounds could burn 240 calories and a person with15 pounds will burn about 355 calories. So running can help you to burn off enough calories than you could ever imagine.