Running to lose weight is one of the easiest exercise regimens a person can embark upon. It is a natural activity that everyone knows how to do, up to a point, and one that can burn a great number of calories in a short time frame. There are, however, some steps that must be taken at the beginning of the program to avoid serious injuries and the creation of new health problems while trying to solve the problem with excess weight.
The first step one should take before beginning a program of running to lose weight is visit his/her doctor for a checkup. Discuss the planned change in exercise and listen to any advice, especially limits the doctor places upon the activity. It is important to bear in mind that as weight is lost, many of the factors that prompt the placing of limits on running in the beginning will disappear as well, so staying in contact with the doctor is a good idea.
One will need to purchase a good quality pair of running shoes. It is strongly recommended that one visit a store that specializes in outfitting runners and allow them to assess the running style that will be employed. They can recommend the best shoes for the purpose that will provide adequate support for the feet and prevent stress fractures.
Besides the changes in physical activity, one will need to make fundamental changes to the diet one consumes as well. It will be more important than before to include more fruits and vegetables in the diet as well as carbohydrates to provide energy for the body to use while exercising. Of course, if the goal is to lose weight, one will need to consume fewer calories than one burns off while running.
One should not become discouraged if he/she actually gains some weight during the first couple of weeks. This is because the beginning of a specialized exercise regimen like running involves the increase in mass of certain muscles that will be used in the exercise. Because muscle is almost twice as dense as fat, one can begin to slim down and still gain a few pounds at first.
It is important to start out slowly and build up both in terms of speed and distance run. One should develop a stretching routine that warms the muscles up before beginning a run and cools them down afterward to avoid cramps. One or two laps around a track should be a good start with more laps added as the muscles become accustomed to the load and do not get sore following a run. Do not worry about speed at first. This will improve naturally as you run more.