If you like to run in the morning, before breakfast, Brant advises sticking with a protein-packed breakfast when you finish. (For a grab-and-go bite, Clif Bar BLOKS are a low-cal, chewy snack that provides carbs and electrolytes). “A small piece of fruit, a slice of toast, or a handful of pretzels or whole-wheat crackers are good options,” she says. If you need a little burst of energy before your run, Brant suggests fueling up with a snack higher in simple carbohydrates and lower in protein, fat, and fiber, which take longer to digest. The truth is, unless you are in serious training, running more than 45 minutes a day, you probably don’t need to add more energy to your diet (and you certainly don’t need to “carbo-load” unless you’re running long distances). “It’s very common when people start a new exercise regimen that they think they can have the extra dessert or reward themselves with a glass of wine,” says Olivia Brant, R.D., a registered dietitian in Washington, D.C., who is certified in sports nutrition. You need to pay attention to the calories that are going in, as well-and studies have shown that when people exercise, they tend to overcompensate by consuming more food, especially sweets. Remember that running is only half the equation when it comes to weight loss. “Humans are actually really good at running, so in about a month you can start setting goals for time or distance, like running for 25 minutes or for 2 miles.” Don't use running as an excuse to eat sugary foods. Week 4: Try 3 minutes running or jogging, followed by 1 minute walking.Ĭontinue to extend your running time, adding in 1-minute walking breaks as needed, says Mackey. Week 3: Bump up your running time to 2 minutes, alternating with 1 to 2 minutes of walking for a total of 30 minutes. Increase reps as you feel more comfortable, trying to fit in at least 3 runs per week. Alternate 8 times for a total of 16 minutes. Week 1-2: Start by running or jogging for 1 minute then walking for 1 minute.
Instead, start slow and easy, knowing that every day you will do a little better. If you try to go all out on your first day of running after months, years, or even a lifetime of couch-sitting, you not only risk getting injured, you’ll probably be so nauseous and miserable you’ll want to throw those new sneaks in a burning pile of trash. To get started-and to keep the weight loss going-follow these tips: Start slowly, then ramp it up. Running and jogging have been found to reduce risk of depression and cancer one study of more than 55,000 adults from age 18 to 100 (!) showed that runners at all levels of speed and expertise had a greatly reduced risk of cardiovascular disease and added roughly three years to their life expectancy. Is running healthy for reasons other than weight loss? “Your feet are the first contact with the ground, and if that is off because of your shoe, it can cause problems,” Mackey says.) Can I start by jogging to lose weight instead of running at first?Ībsolutely! A large recent study showed that for people who have a genetic disposition toward obesity, regular jogging was the most effective exercise for controlling BMI, percentage of body fat, and waist circumference. (He recommends going to a store that specializes in running, where they will do a gait analysis and let you try on different brands and styles. The only thing you need to get started is a pair of running shoes. You don’t need to join a gym, hire a trainer, or invest in equipment or videos.
Mackey points out that running is a particularly easy way to kick off your weight loss plan because it’s accessible to anyone at any time. How should I start running to lose weight? “Because you’re essentially doing single leg plyometrics when you run, your core strength goes up, your hamstrings, glutes, and calves get strong, and you work your arms to counterbalance,” Mackey says.
You can't target a specific area of the body when losing weight-but running will help you shed belly fat among other areas. A 140-pound person, for example, will burn 13.2 calories per minute running compare that with 9 calories per minute swimming 6.9 playing tennis, and 6.4 biking (use this tool to calculate how much you can burn per exercise session). And the numbers don’t lie: According to the American Council on Exercise, running burns the most calories of any type of exercise. “If you have just 30 minutes to exercise-and with work and family commitments, that’s all a lot of people can fit in- running gives you the highest rate of calorie burn you can get in that time,” says Mackey, who points out that you don’t have to spend any of your precious workout minutes driving to a pool or tennis court. In fact, running will give you the best bang for your weight loss buck. Hey, Let's Talk About Why You Want to Lose Weight.
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