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Title : How to Start Running to Lose Weight – for Beginners
link : How to Start Running to Lose Weight – for Beginners

How to Start Running to Lose Weight – for Beginners

running is a great way to lose weight, but they are not used to run them. a little difficult. For beginners, a plan to start running to lose weight is what is needed!

Have you tried everything to lose weight? If you say yes, think again! He has yet tried running to lose weight! It is one of the fastest and best ways to lose weight! And you not only lose weight, you get many other benefits of running. If you are not sure how well that running is for your health (and your pocket!), You should know the reasons to start running to lose weight ! Once you are convinced, you will never find it a waste of time and effort. You just want to immediately start running to lose weight! But wait! If you are a beginner and have never run for their sake, you have to do it with caution. You should know how to start running to lose weight and plan for it beforehand, if only you are a beginner! But why do you need to plan a task as simple as running? There are many good reasons for this too!

Why plan before running to lose weight?

Because your body is not used to it, simple as that! When you do a vigorous exercise such as running, countless pressure you put on your joints, muscles, heart, in fact, in your body as a whole.

• If you are a beginner who starts running without any preparation, the legs may begin to shake after a tough race. This is because the muscles are not used to the new vigorous movement. As such, they become incapable of contracting and do not work in a coordinated manner. This leads to tremble.
• You may feel nauseous after running. Therefore, it is necessary to know what and when to eat or drink before, during and after the march.
• may have a history of injuries. Even if not, you may be injured when run, suddenly. You can prevent most of the running-related injuries through intelligent training and by setting realistic goals. Training can be self training with expert advice running!
• could face a gastrointestinal problem while driving, especially when there is systematic training your body to run. Therefore, you should know how to eat properly for your digestive system works best while running.
• If you do not prepare for the balance of its absorption of body fluids, which could become dehydrated while running.
• Dehydration, in turn, can lead to cramps in the abdomen. This can worsen the condition. Therefore, knowledge about preventing dehydration is a necessity even when not run for the marathon, but only for weight loss.
• You can get headaches during or after a race. Beginners who do not train their bodies to function properly could get tense muscles and dehydration, which can lead to headaches.
• If you start working after a certain age, they say that after 30 years old, you can hear a crackle or pop from his knees while running. This is because the weak cartilage and bone association. Therefore, it is necessary to strengthen the muscles before you start running to lose weight.
• You can get pain in the legs and even body pain after running for longer. Beginners, therefore, need to understand they have to rest their bodies along with the race.
• Your legs may tremble in bed at night. These calf cramps during the night could be due to improper running during the day. It is not strengthening leg muscles before you start running, you can give such a pain in the calf night. This may also be the result of loss of sodium and calcium to keep the muscles relaxed. Sweating during execution lead to the loss of various minerals from your body. If you are a beginner, you should know what to eat to satisfy mineral deficiencies in your body caused by the operation!
• Because all the difficulties that come with an execution unplanned weight loss, you may be discouraged. And then, you start to lose interest in running. Therefore, it is essential to be mentally strong. You need to work on their mental strength, because running is not all physical, it is mental training as well. When you train to run, you know the importance of running interval. This keeps encourages and mentally difficult to run for weight loss. You will not only run like a crazy person and then get discouraged're faced with various health problems.

If you is holy, do not! Because all these annoyances occur only when you are a beginner who just start running to lose weight, without any preparation. In their enthusiasm, if you run hard and long than required, all these issues results. If you plan well, prepare your body for a few days before you start running to lose weight, there is every chance that you will enjoy this exercise called running. After all, running gives rise to the sense of calm and well-being. This is due to the positive neurotransmitters such as norepinephrine and endorphins that are released in the brain after running for a long time and in the right way. But this is not the only reason you should consider while deciding to run to lose weight. There are many more reasons to start running to lose weight !

Small Things to remember before you start running to lose weight

start slowly; Stay motivated!

In their enthusiasm, if it starts to run hard from the first day itself, you are bound to get many of the problems described above. So, start small. This will keep you stay motivated to run for a lifetime.

Run more, but slowly!

You should start slowly, but should gradually increase its operating periods. This is essential for at least two reasons. First, when operation is increased, muscles, tendons and ligaments strengthened day by day are achieved. You will receive uninjured, they have since started small and is also giving time to the muscles, tendons and ligaments to suit the arduous task of running. Second, start small is fine, but continues to operate at that low level, it is not going to lose weight. Therefore, increasing the current, but gradually.

Stay Positive; Lose Weight!

This is essential for each task and to run too! Even more so when it is running for weight loss. Since going to start slowly and gradually increase performance, lose weight over a considerable period of time. Do not let them feel low if you do not see any reduction of their weight in the first days. Instead, enjoy running. See the beauty of nature while running, make friends along the way and breathe fresh air! Life will never be the same again once you start enjoying your travel gear!

If possible, run with a partner!

This keeps fulfill its running program. You obviously do not want to leave the routine of your partner otherwise suffer through no fault of their own. In addition, when execution breaks taken, he would be fine if you have someone to share your experience! But if you do not get a partner, not postpone their idea of ​​running to lose weight! Get some music and enjoy nature!

get yourself checked by the doctor before you start running to lose weight!

This is important, especially if you have crossed the age of 40 years! Your body is not as flexible now and his muscles could not cope with his sudden march schedule. In addition, other organs have begun to decline and needs a thorough check of your heart, lungs, kidneys, etc. before you start running! This is also true for those who had been leading a sedentary life so far! Get up, go to your doctor, go to be examined and then start walking and running to get in shape, lose weight. But only when your doctor says, "Yes, you can '

Now, let's move on to some real advice on how to start running to lose weight

[! This is how you start running for the loss-weight for beginners who do not exercise!

These tips are for those who are not in a habit of regular exercise. First you have to start walking. Yes, walking for weight loss and then start running! If you are unsure about walking to lose weight, do pedometer his friend and count how many calories are lost every day! This it is also the best way to lose weight for those who have been advised by the doctor not work at all. you may also be interested to work the muscles through other forms of exercise and not walk. This can be done by going to the gym and using a stationary bike or elliptical trainer. But it is easier than walking! So, here it is assumed that you have decided to first walk and then running to lose weight!

start walking and then start running to lose weight

Walking is the best way to get fit and bring your body in shape. Better because it is less stressful activity that gives an excellent exercise for your whole body. It is the precursor of the race. In fact, walking puts legs and arms through the same range of motion as running. However, it does not put the impact on your bones and joints that runs ago. Here are some tips to start walking for the first time as the precursor of running to lose weight!

• do brisk walking. You do not have to jog or run, but walk quickly. It should not be a walk, as if walking in a garden to admire their beauty or doing window shopping. Walking quickly, in a way that will not stop talking with your partner while walking. If you get breathless when talking while walking, he is in a good rhythm. Initially, start walking slowly but then walking quickly in a few minutes, for example in 3-4 minutes.
• On the first day of walking, walking for 15 minutes.
• On the second day, after walking for 15 minutes, if not uncomfortable, walk for another 5-10 minutes.
• If you do not feel comfortable walking time increase in the second or third day, walk for 15 minutes and walk only for 3 days in the first week. But if it feels good, increase the time of at least 20-25 minutes for the end of the week and walk for 4-5 days that week.
• Increase time and walk every day to walking for up to 35 minutes to the end of their first or second week of walking. The first 1-2 weeks are crucial. Remember, you are laying a foundation for yourself to start running to lose weight! Therefore, given time. Walk for two weeks, if necessary.
• At the end of the second week, if not still want to run and wants to give more time to his body when walking, you can do for another 1-2 weeks. But walking 4-5 days a week and do it for at least 35-40 minutes every day. Keep fifth day as an option but 4 days a week is a must! After 2 weeks, the body is well prepared to take this strain.

Now, you are ready to start running to lose weight! However, before you start running to lose weight, you may want to read Walking v / s Operating weight loss-The best is

beginners Habit- Running Start exercise to lose weight like this!

After the end of the second or third or fourth week, whenever you are confident, starts running according to the plan below. Do not delay beyond fourth week, though. Two weeks of walking is enough to start running to lose weight and four weeks are more than enough to do it!

If you are a person who is in a habit of exercising every day or at least 2-3 days a week, this plan is for you too! You do not have to start walking as before if you move your body for at least 30-40 minutes, 3-4 days a week. This can be gyming nothing-yoga, aerobics, swimming, cycling, dancing, anything that moves his body at a considerable rate and for a considerable time!

Walking-jogging-Interval Training During the first week

This plan is to start running for 4 days a week. You can add 1 more day of this, if you can handle comfortably. So, do this at least 4 (or 5) days in the first week. Give some rest to your body after every 2-3 days. Therefore, it can work for 2 days, give a space of a day and again last 2 days. Then give a space of 1-2 days before resuming operation.

• First, walk for 10 minutes. This warm.
• Now, jog lightly for half a minute or one minute, if you can.
• Again, walk for 2 minutes.
• and then run gently for 1 minute.
• Do the following interval run for 10-15 minutes-walk for 2 minutes, running for 1 minute and so on.
• After 15 minutes, walk for 10 minutes to cool down.
• The total time spent in this' walking-jogging sums of intervals up to 35 minutes.
• This is your plan jogging for the first week. If you are not safe to use more than this, continue with this plan next week that will make it a 2-week plan.

Same Running-Walking among series for the second week

As you get used to jog for 1 minute with an interval of 2 minutes walk, you are now ready to do more than work for a little longer at a stretch and a shorter period interval in between. Keep doing this current range for 4-5 days a week, with a difference of one day after every 2-3 days. Your body also needs rest between working days.

• Walk for 10 minutes to warm up.
• Then run from 1/2 to 1 minute or 2 minutes, if comfortable.
• Again walk 1 1/2 minutes or 2 minutes. You need to walk for many minutes as you run. Earlier, you were walking more and run less.
• do this "running-pie 'for 15-16 minutes.
• Now walk for 10 minutes to cool.
• Each time, it feels too hard, returns to his schedule initial interval (2 minutes pedestrian 1 minute of operation)
• This is the program of implementation of its second week. But if you are still not comfortable with intense running and walking (you'll know in the next section) , keep doing this one for the next 1-2 weeks. Remember to listen to your body. Whenever you feel that you are running hard and make your body uncomfortable, slide back to the initial operation plan more running feet lower.

Running intensively with Intervals- third week ahead

it is the only program of the third week for those who are comfortable running and walking for equal intervals of about 2 minutes each. Deciding the number of your week itself. If you feel comfortable with equal intervals in 4-5 weeks, whatever. Do not push yourself too hard. You have to run and lose weight successfully. You do not want to stop in the middle for injuries or get discouraged. The body of each person is different, some of you will make it faster and some others take a little longer. Both are good. Your ultimate goal should be to lose weight with the operation, it may be in 6-8 weeks or 10-12 weeks or even more. Only this happen, even if a couple of weeks you need your partner who inspired him run and lose weight!

• At first, walk for 10 minutes to warm up.
• Now I run for 1 minute and a half.
• Walk for 1 minute and a half.
• duration of 2 minutes.
• Walk for 1 minute and a half.
• duration of 2 minutes.
• Walk for 1 minute.
• Run for 2 and a half minutes.
• Walk for 1 minute.
• Run for 3 minutes.
• Walk for 1 minute.
• Run for 3 minutes.
• Walking for half a minute.
• The problem is, increase the time interval for running and walking decrease it.
• Do this for 15-20 minutes.
• and then walk for 10 minutes to cool.
• At any time, you feel uncomfortable, go back to 'walk more and take less.'
• Do this intense running for 2-3 weeks, 4-5 days a week.

become a broker - One to lose weight

once you start running for 3-4 minutes at a stretch with only half a minute to 1 minute of walking between each period of execution, which is already a corridor and an amateur runner! Did you know, many marathoners run breakdown stroll for 10 minutes and walk for 1 minute! However, their goal is not to become a marathon runner, you want to lose weight by running! You, therefore, need to work intelligently. The following tips will tell you, what you can do while running for weight loss!

run slowly for longer distances

Running distances longer to slower rather than running a shorter distance faster pace. This is actually the best plan of running to lose weight! How is the question!

When you jog at 6 mph, you burn about 150 calories per mile. So, if you run 10 miles at this rate, you will lose 1,500 calories. With this rate of loss of calories, even if you consume 3000 calories a day, you lose 2 pounds a week!

To be more practical, running 5 miles a day and have 2500 calories a day. With this, you can lose 10 pounds in a month! This is approximately 4.5 kg, it is not bad at all!

watch what you eat and drink! Running is not only to lose weight all!

Pay attention to your calorie intake is crucial when you start running to lose weight. The proven formula for weight loss is' burn more calories than you consume each day! One pound equals about 3,500 calories. When an extra 500 calories burned in a day, you can expect to lose one pound in a week. In fact, you should aim to lose no more than 1-2 pounds a week because this is what is healthy! If you lose more weight than this, you may put yourself at risk for nutritional deficiencies that will invite many more serious health problems in the future. Also, if you lose weight quickly, it is likely to gain it back faster!

do not run on an empty stomach although Running to lose weight

If you have read the previous section on how to plan for running to lose weight, you know that running on an empty stomach is not at all a good idea. It can give you a lot of gastrointestinal problems, along with headaches. Of course, you do not want to spoil their working lives with his dream to lose weight! Therefore, eat before you start running! Eating before running will prevent the blood sugar level down. will settle the stomach, increase your metabolism and reduce hunger. Not only this, eat the right foods before running, or any training gives your muscles the energy to exercise.

What to eat before running for weight loss! A big question indeed. You need energy combined with protein. Having banana with yogurt or some juice and crackers. You can also have fig bars and milk or a bagel with jam. Cereal with milk also work well! Just remember to take it at least 1-2 hours before start running. If you start working immediately after eating, you may feel sick to your stomach.

Drink water or other liquid after performing

running can dehydrate your body which in turn can bring a lot of discomfort, enough to make him think negatively about running. You must have come across the term "recovery drink '. Its purpose is to restore the fluid and electrolytes lost through sweating. It also replaces muscle fuel used during the race, as well as providing protein for muscle tissue damaged be reparado.Sin But a recovery drink depends on how long run. If you are running for about half an hour, water is the best drink you can have after running. in fact, you should carry a bottle of water next you running and keep drinking at least ½ -. 1 cup of water after every 15 minutes This will not let your body dehydrate

However,. if you're running for more than an hour, you have to have a drink strong recovery as a sports drink. This is important for the restoration of carbohydrates and electrolytes balance. If you are running for more than an hour, take a sports drink that has 100- 110 mg sodium and 38 mg potassium per 8 ounces. If you want to stay natural, have coconut water instead!

Eat right after performing

True It is running for weight loss, but then you do not want to invite nutritional deficiencies and other medical conditions. It is important to watch what you eat but when you eat is equally important! You should eat both before and after running. And during the race, you should drink water or other liquids. When you are eaten after running or other exercises, which help replace glycogen consisting of sugars that come from protein and carbohydrates in your diet.

So, what to eat after running to lose weight? Eating low-fat snacks, along with lean protein sources. You may have whole wheat bread with skinless chicken or have fruits and vegetables with low-fat dairy or tofu. You can also make soy or nuts. Just remember, eating only after 20 minutes to 1 hour after you finish running. After all, is running to lose weight and eat only after an episode of operation can lead to weight gain. You should, however, drink water immediately after running. This also helps curb appetite for about an hour, and prevent dehydration, after running.

pay attention to body aches

There you can get some aches and pain when it begins to run. This will be especially true of the quadriceps and calves. This is particularly the case when the time or the distance of the race is increased. However, there are some pains that need your attention. If you feel any sharp pain, do not ignore them. If you feel pain that are there only on one side of your body and not on the other side, consult your doctor. Pains persist or worsen when walking, running or any of your daily activities means that now need to rest for at least three days. Therefore, they do not run over the next three days in this type of persistent pain and see your doctor.

get a good pair of running shoes

When you wear shoes that fit poorly and start running, which is at a greater risk of injury. Therefore, get a good pair of running shoes and save all effects after running with a bad pair of shoes. If you wear shoes that fit on your right and feel comfortable while running, there will be no undue pressure on the knees and ankles too. In addition, during execution, bring something to wick sweat away, such as cotton clothing!

Only Run-Whether on tape or in nature!

If you love nature, jogging outdoors. This will keep you motivated forever! If, however, it does not matter much, it can also run on the treadmill. What matters in the end is to begin running and fulfill the plan of operation for weight loss. Anything that keeps you motivated, do that!

Be patient, you L ose weight by running !

This is what you need the MOST patience! When you start running to lose weight, you may want to check balance every two days. But it will not get visible on any scale before! Nor will you be able to see the positive changes in form, in the mirror! Do not get discouraged! If you have not been in the habit of exercising, wait a while to condition muscles, ligaments and tendons. Document.getElementById ( "addcodemiddle") innerHTML = "";

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