Lose Weight Running

You CAN Lose Weight by Running

The average person will burn approximately 100 calories per mile when running at a “slow jog” pace. The more you do it, the faster you will become and as a result, the more calories you will burn.If done correctly, running can be the catalyst to a very healthy, happy and fit lifestyle.
Here are a few tips to help you lose weight by running and get you off to a successful start.

Before you begin, you need to determine how much weight you want to lose. Setting goals require specific, measurable and time targeted objectives.

It’s also important to keep a journal of your runs – How often you run, for how long, and at what pace which leads to our next tip.

Start with a Healthy Diet

If you want to lose weight by running, you’re going to need to start by eating right. As you begin to run more, your body will start screaming for the nutrients it needs on a daily basis and as a result, your appetite might increase.

You’ll need to eat when you are feeling hungry, else you will slow down your body’s metabolism, which plays a vital role in your weight loss.

However, when you eat, it’s important that you eat the right foods so your body gets the nutrients it needs. Some people have the mindset, “Since I’m running and burning more calories, it’s OK to eat a piece of chocolate covered cheese cake, or that eating a Prime Rib Pasta “salad” from O’Charely’s is good for me.” Wrong!

The combination of your body’s increased metabolism and eating the “right” foods will help you lose weight! Btw, the O’Charley’s Pasta has close to 2000 calories… just sayin

Running Routine

Developing a consistent routine is very important. The bad news is - running or jogging isn’t easy, at least not at first. The good news – once you develop a routine and begin to get your legs underneath you, you will absolutely love the feeling you get after a run.

This feeling is what brings you back for more and is what is called the “runners hight”, a sate of euphoria if you will. I’m planning on writing a complete post just on this, so stay tuned!

Running is Convenient

What does a sidewalk, park, gym, cornfield, football field, woods, sand, and 22 other places have in common? They are places you can run! With busy schedules and limited time for work outs, running is one of the most convenient exercises there is.

Personally, I like to run on the sidewalks with a little more traffic. This seems to keep me motivated as I have several “cheerleaders” along my route. OK, they’re not cheering me on, but just work with me here!

When you go for a run in the neighborhood or local streets, you can use a site such as MapMyRun to plot your route and measure it.

The site also has saved routes from other runners in your area, so you can browse through to find additional routes.

Things You’ll Need

1. A good pair of running shoes is paramount. This could be the single best piece of advice on this site! It is very important that you have a good pair of running shoes to help you absorb the shock and protect your feet, legs and body.
2. A good sports Bra if you are a lady.
3. An IPOD or MP3 Player. Load it up with kick butt music!
4. Sunglasses – Not required, but a good idea.
5. Running watch. At minimum, you should have a watch with a timer, but as you get more serious about running, a running watch that tracks your pace, distance and speed is a great tool.
6. Sometimes, I like to run with a baseball cap or visor, but this is up to you.
7. Did I mention a good pair of running shoes?

Neither Running nor Losing Weight is an easy task at first. Both are difficult in their own rights, but when done together the right way, you will begin to see tremendous results.

Remember, if weight loss is your goal, you still need to burn more calories in a day than you consume. Once you turn the cycle of running to eat into eating to run, you will be on your way to a very healthy and fit lifestyle. If you want to lose weight by running, there’s never been a better time.

Technorati Tags: exercise to burn calories, healthy diet, Lose Big, Lose Weight, Lose Weight Running, metabolism, setting goals, Stay Healthly, weight loss

How much weight can I lose by running?

Blaming your slow metabolism for you extra weight? Time to stop blaming and start running. Running is a great way to not only keep fit but to lose weight too.

The best thing about running is that it is relatively easy and fuss free. You don’t need to spend lots of money for running apart from some decent running gear and shoes.

You don’t need expensive gym memberships or buy sophisticated machines. You can start running at your own pace and fit it in your schedule.

Once you are into running, it can turn out to be quite an enjoyable activity. And you also lose weight by running as a bonus!

How much weight I can lose?

Well, if you were Amber, you would have lost almost 90 l bs.

Amber lost nearly 90 pounds with Jillian’s program!

This is the question most beginners ask when they start running for weight loss. There is no exact answer for this because how much weight you lose while running depends on a lot of factors like your age, current weight and your metabolism. On an average, a person needs to burn 3500 calories to lose one pound. Depending on individual weight, a person can burn around 100-150 calories from a one mile run. If you do the math, you need to run around 30-35 miles to lose a pound.

Of course this is not an accurate figure and varies from person to person. But with this average figure in mind you can set your weight loss goals. If your weight loss goal is 1 pound per week, you can create a running schedule for a week that allows you to run 30 miles.

For beginners it is very important to start slow. No matter how much weight you want to lose, you should take it very slow in the beginning to prevent injuries and burn outs. Most people can finish a mile in around 12 minutes. This amounts to 500-600 calories per hour. You should aim for that in the beginning. Once you are in the groove, you can increase your speed and can aim for an 8 minute mile run that will aid in more weight loss.

To make sure you lose weight by running, you can follow the below mentioned plan:

Have a weight loss goal in mind

If you are running for weight loss, the first thing you need to do is decide how much you want to lose and in what period of time. Once you have set your goal, you can go the next step- creating a plan.

Create a plan

So you have decided to lose 10 pounds in 3 months by running? To accomplish that goal you need to create a schedule of how many days you are going to run and how many miles you plan to run per day. Once you have done this, you need to plan other stuff like whether you will run on the treadmill or outside, the route you will take etc. If you want to lose the weight, you have to stick with your plan.

Take care of your diet

Once you start running, your appetite will increase. It’s important to make the right food choices and not overeat. Make sure to eat foods that provide you all the nutrients and just enough calories to fuel your body and still create calories deficit for weight loss.

Take care of these factors, stick with your plan and you are definitely going to lose weight by running and reach your goal weight!

Here’s how I was finally able to stick to a Fitness Routine —>

Jillian Michaels Fatburner Workouts

If you are into fitness and watch the popular TV show “The Biggest Loser”, I am sure you have heard about Jillian Michaels. Jillian Michael’s Fatburner Workouts are infamous for being brutal but at the same time have proven weight loss benefits. Here we will discuss Jillian Michaels Fatburnerworkouts in detail and decide whether it is worth the hype.

What is Jillian Michael’s Fatburner Workouts all about?

As per Jillian Michaels, weight loss is a physical as well as mental process. Her program is based on this underlying principle.

Jillian Michael’s Fatburner program involves the following aspects:

A change in mindset
Right diet
Lots of exercise
Community support

As per Jillian, first you need to change your mindset and find the determination to lose weight. Once you do that you need to watch your diet and exercise and make sure that the calories in are less than the calories out. Weight loss journey can be tough and you need people who are in the same boat as you to keep you motivated.

Though the program is a huge success, is it the right choice for you? We will go over the pros and cons to see whether or not it is.

Pros of Jillian Michael’s Workouts:

It’s a proven weight loss method with lots of testimonials
The program teaches you to amend your lifestyle for long term weight loss.
The workouts are well planned and customized as per your fitness levels.
This is not a quick fix program and does not involve supplements.
You get access to a very supportive online community.

Cons of Jillian Michaels Workouts:

Requires a lot of discipline as the plan requires lots of exercise which leads to increased hunger levels.
The programs demands complete change in lifestyle and many people struggle due to that.
Some users with lesser technical skills find it difficult to access the program online.
It’s not a quick fix or wake up the next morning and you’re in fit program.

If we compare the pros and cons of the program, we see that the pros outweigh the cons. True, it requires lots of discipline and determination but then it’s the essence of this program.

There are lots of weight loss programs out there but they are either diet centric or workout centric. One of the best things about Jillian Michael’s program is that it focuses on not just one aspect of weight loss but your entire lifestyle. The program is a great success due to this fact.

You are motivated to stick to the program as it first helps in identifying your personal goals. It’s true that it does not work overnight, but for a motivated person this should be somewhat reassuring that you are using a proven entity. If you are a person who finds it easier to stick to a “program”, this is the perfect weight loss program for you.

Ready to start a new and healthier lifestyle? Then, the Jillian Michael’s program is worth a try.

“With Jillian’s help, I lost 60 pounds and gained a new life!”*

Before:
“I was anywhere between 70 and 110 pounds overweight, which is clinically obese and clearly a health risk.”

With Jillian:
“Her first order of business was to teach me that weight loss is a physical and mental game. She never accepted less than 100 percent.”

After:
“I took everything I learned from Jillian and went on to lose a total of 92 pounds.”

Video Running Tips

Age doesn’t have to be the deciding factor in how long we enjoy running as CNN’s Judy Fortin reports.

Here’s a beginners tips video that’ll you give you a few of the fundamentals of running, and therefore the tools you need to lose weight running.

Enjoy!

Running Tips : How to Practice Good Running Form

Technorati Tags: Biggest Loser, Lose Big, Video Running Tips

Jillian Michaels

Jillian has created a proven approach to weight loss that gets results: members have lost 1,488,146 pounds! Her step-by-step plan includes customized nutrition guidelines based on your body type, killer exercises, and Jillian-tough motivation.

How the Weight Loss Program Works

Jillian has combined years of training experience with the weight-loss secrets from her success on NBC’s hit series The Biggest Loser to create her new online program. This is your real solution to weight loss.

Self: Learn how to change your behaviors to finally reach your goals.

Inspiration and advice from Jillian
Weight-Loss Buddies who share your goals
Message Boards for daily motivation
Calorie Calculator & Interactive Weight Tracker
Jillian’s 7 Steps to Behavioral Modification

Science: Eat right for your metabolism.

100s of metabolism-boosting recipes
Meal Plans and Menus for your body type
Special food guides to help you eat right
Customized info on your metabolic rate

Sweat: Train your body for serious weight loss

151 printable exercises you can do from home
Cardio workouts that you enjoy
Complete Muscle Manual
Fitness Advice Videos

What to wear when running

Running is a very fuss-free activity and you don’t need to spend much money before you start a running program. But a proper running gear is very important. It not only minimizes the risks of injuries but also maximizes your performance. In this post, we will discuss what to wear when running. Some of the things that we wear while running are absolutely important while others just enhance our running experience.

Running Shoes

I can’t stress enough the importance of running shoes. Don’t just go for any pair of old shoes that fit. It’s very important that the shoes are specifically made for running. Also our feet are of different shapes and sizes. So when buying shoes, get a proper fitting done to ensure you buy the best running shoes.

Clothing

When you run, make sure your clothes are non-restrictive and light. Make sure you wear a shirt that is not too loose or too tight. Too loose clothing drag you and too tight clothing will make you uncomfortable which will impact your run. Sleeveless shirts that are just the right fit for your body are ideal for running.

The next thing you need is a good pair of running shorts or jogging pants. Try to avoid long pants that can be restrictive. If you don’t want to wear shorts, go for Capri pants instead.

Purchase shirts and running shorts/pants that are made of moisture wicking fabric.

For women it is very important to wear a properly fitted sports bra.

Also you need to take care of factors like weather conditions while getting ready to run. If the weather is cold, make sure to dress in layers. As you get warmer, you can keep on removing the layers.

When you are running at night, you should wear clothes that are visible and easily noticeable in the dark.

Other stuff:

For most runners, an iPod or a mp3 player is an important part of their running gear. Though technically this is an optional stuff yet most people cannot run without nice peppy music pounding in their ears. There are lots of good music player in the market, just choose earphones that do not come off easily while running. Music surely makes your run more enjoyable and pushes you to run harder.

We can say that while running, whatever you wear is pivotal to your comfort and performance. So before you start training, make a list of what to wear when running. Wearing right clothes keep you cool or warm depending on conditions and make you more agile. The best running shoes are designed to maximize your performance and absorb the shock. And with your ipod songs list promising to make your run enjoyable, you are ready to cover those miles!

How will running help me lose weight?

With all the diets and pills we are bombarded with, losing weight seems so complex and expensive these days. But is it really so difficult to lose weight? The truth is you don’t need restrictive diets and dubious pills for losing weight. If your calorie intake is lesser than what you burn, you will lose weight.

Running is considered to be the best cardiovascular exercise. One of the benefits of running is that it helps us burn a lot of calories. Thus the combination of running and a balanced diet is a sure-fire way to lose weight.

Why choose running to lose weight?

Running is a great workout; it is not only fun and convenient but also does not burn a hole in your pocket. No matter where you are, you can just grab your running shoes and go for a run. It is a very effective weight loss method because you can get a run in at any time no matter how much packed your schedule is. Working late at office? Take a 15 minutes break to run around the block. Not only it clears up your mind, you burn some calories too and rev up your metabolism.

For effective weight loss, you need to follow a running plan. But even if you are too busy, you can sneak in 15 minutes of run a few times in the day. This will increase your calorie consumption and over time you will lose significant weight.

How to maximize your weight loss while running?

Sure you can lose weight by running, but to maximize the weight loss you need to take care of a few factors.

If you are running for weight loss for a certain period of time, you will notice and increase in your appetite. But if you don’t eat nutritious food and go for junk food, you can defeat the whole purpose. You need fuel for your body, but you should not go over the required calorie limit.

A great way to burn more calories by running is HIIT or High Intensity Interval Training. As per this technique, you are required to alternate short period of high intensity running with longer periods of running at a slower pace. This technique burns more calories than a normal run.

Apart from that, HIIT stimulates growth hormones that facilitate weight loss. This technique also controls the appetite as opposed to the other methods of running.

Fringe benefits of running

With regular running you will develop lean muscles over time. It’s a known fact that muscles require more energy than fat, so naturally you burn more calories.

If you maintain a balance diet (don’t overeat or under eat), you can surely lose weight by running. Now that we know the tremendous benefits of running for weight loss, I hope you are ready to shed those extra pounds!

Top mistakes to avoid when you just start running

So you have decided to take the plunge and start running? That’s great but you need to watch out for some common mistakes most newbies make.

Starting off too fast:

Many new runners start out too fast. In the new found excitement of running to lose weight, they push themselves too hard and end up exhausted and burned out. They also run the risk of injuries and joint pains.

If you are starting running, make it a point to start very slow and build up speed gradually overtime. Your body needs time to adjust to the extra stress caused by running.

Not wearing proper shoes:

Many runners make the mistake of wearing any old comfortable pair of shoes for running. But it’s very important to wear properly fitted running shoes to avoid injuries. Also shoes should be discarded after every 350-400 miles run depending on the wear and tear. If you wear proper shoes and replace them regularly, you will avoid many joint problems.

Not fueling properly:

If you want to enjoy the maximum benefit of your run and lose weight by running, you need to grab a pre-run snack prior to running. Most beginners think that running on an empty stomach is better as it makes them feel lighter, but the truth is that eating a small snack enhances your running performance. The trick is to not over do it, a 300 Calorie snack is more than sufficient as a pre-run fuel.

Not enough hydration:

When we run, we tend to sweat a lot which is the natural cooling mechanism for our body. But if we are dehydrated, there is no sweating which can lead to fatigue and even heat strokes.

So it is very essential to hydrate our bodies properly while running.

Whether you want to lose weight by running or lose weight in general, water is the key.

No proper warm up:

While running to lose weight, many beginners get carried away and don’t warm up properly and dive straight into running. But this is very dangerous and can lead to serious injuries over time.

To prepare the body for any physical activity, it is necessary to warm up. It can take up to 5-10 minutes for an average person to warm up by doing some brisk walk and stretching the leg muscles. It boosts the heart rate and minimizes injury risks once you start running.

Not stretching post-run:

Many runners completely neglect stretching after run. Not stretching gradually decreases your flexibility and also causes aches.

To prevent this, once you complete your run you should take out at least 5 minutes to stretch your muscles properly. Ideally you should hold your stretch to 30 seconds and breathe throughout the stretch.

Avoid these common mistakes and you can enjoy your run for many years to come!

What do I need to know medically before I start running?

It’s a know fact the running is one of the best cardiovascular exercise to lose weight. Of course there are other workout programs that are as efficient as running but when it comes to versatility, few other workout methods can compare to running. That said, running is not as easy as it seems. If you want to lose weight by running, you need a lot of hard work and discipline and push your body beyond its comfort zone. When you do that, you also put your body at risk if your body is not fit for running.

If you do any physical activity and you are not physically fit, it can lead to a number of medical conditions. Conditions like stroke, heart problems, allergies etc. are common if your body is not fit to do strenuous physical activities. Ironically running is proved to prevent these problems but if you have a pre-existing medical condition, it can get worse on running. So I strongly suggest ruling out any such conditions before you start running to lose weight.

Before you start your running program, no matter how fit you consider yourself to be, it is always a good idea to go to your doctor for a full check up. It is even more important if any of the following applies to you:

You have been inactive for a long time
You are overweight or obese
You have diabetes
You have heart condition
You have high blood pressure
You have high cholesterol
You have a family history of heart disease
You smoke
You are above 40

It’s not like if you have these issues, running is not for you. On the contrary after a medical check up you know what is best for your body so you can ease into a running program accordingly. A medical check up is a great way to identify potential problems and choose your activity accordingly. And when you start to lose weight by running, a lot of these conditions will go away too!

Apart from a medical check up, it is also necessary to do a self health assessment from time to time. Always be aware and use your common sense to identify any potential risks. If you do feel something is not right, consult your doctor.

One other thing to look out for medically before starting running to lose weight is your musculoskeletal condition. Especially for beginners it is important to watch out for connective tissues and joint injuries as they get more stress than they are used to when you start running. If you have any prior conditions like chronic joint pain or back pain, be sure to check with your doctor before starting any running program.

The benefits of running outnumber the risks associated with it. If you get a prior check up done and listen to your body while training, you can minimize the risks.

Is running bad for my joints and if so how do I fix it?

No doubt running is a great workout but it is also strenuous. It’s is very important to understand the risks associated with running so that you can take preventive measures and continue to lose weight by running and enjoy other benefits of running. I am going to discuss the possible risks related to running and some tips on how to prevent them.

How running affects the joints?

When you run, you put a lot of stress on your joints. With your every stride, the joints are compressed. Due to wrong form or overuse, the joints can get inflamed and can also lead to longer term disorders.

The injury to the joint can be due to two causes: overuse and traumatic injury. Traumatic injury means injury that happens abruptly whereas overuse injury is caused by overtime tissue damage. It should be noted that most of the people suffer joint injuries due to overuse.

Most runners who are running to lose weight focus on the time of run and miles covered and don’t give too much thought to possible injuries. The repetitive motion of running impacts the joints. Most of the joint injuries are caused by indirect impact rather than direct impact of the runners’ feet with the ground. The indirect impact is caused when the runner stresses to maintain the stability of the joints when the foot hits the ground.

How to prevent the injuries?

If you strive to lose weight by running, but are deterred by these facts, don’t be. With some extra care you can minimize the risks and continue to enjoy your run.

Wear good running shoes

I cannot emphasize enough the importance of good running shoes. Don’t just grab any sports shoes that fit. In most good running stores, you can get help with fitting and get the shoes that are right fit for your feet. Proper running shoes go a long way in minimizing injuries.

Stretching during Warm up and cool down

For every run it is very important to do stretching during warm up and cool down to prevent injuries. When you stretch during warm up, it increases the blood flow to your muscles. During cool down, stretching help prevent muscle soreness by removing lactic acid from the muscles.

Avoid hard surfaces

Hard surfaces don’t absorb shock and hence they are not easy on the joints. So always try to run on surfaces like grass or gravel and avoid hard concrete routes.

Don’t over do

As with everything in life, moderation is the key when it comes to running. Sometimes when we are very focused on running to lose weight, we tend to overdo the running. But it can be counter-productive as it increases the risk of joint injuries and you may have to stop running while you recuperate.

Running has many health benefits and to continue reaping those benefits we need to take care of these factors to minimize effect on joints.