ISBN: 9781626751194
1. Intro
– Can running really help me lose weight?
– Before you start running…
– What is your excuse?
2. Simon’s Top Tips
3. Running for Weight Loss
– How it Works
– Other Physical Health Benefits
– Psychological Benefits
4. Running Kit for Beginners
– Shoes
– Clothing
– Gadgets
5. Beginners Schedule
– Warming up
– Cooling down
– Stretching for injury prevention
– Breathing
– Technique
– Pacing
– Where to run
– Example running schedules
– Supplemental exercises
6. Nutrition for Running & Weight Loss
– Fuelling your running
– Hydration
– Sports drinks
7. Safety
– Keeping safe while running
– Does running have to mean injuries?
– Common running injuries
– Avoiding, treating and recovering from injury
8. Motivation
– How to keep motivated
– Indoor vs. outdoor running
– Setting bigger goals
9. A call to arms - It’s time to put all this information into action!
10. FAQs –
– Questions from real people – answers from real professionals
11. Glossary
Let me ask you a few questions: Are YOU happy with the way you look? Are YOU as fit as you would like to be? Do YOU worry about YOUR weight? Do YOU want to be healthier? If you have answered YES to any of these questions then I can absolutely guarantee that Running for Weight Loss is for you!
If you are serious about wanting to lose weight, running is one of the best – and probably one of the cheapest – ways to do it: in fact, it’s all but free!
Running is simple, easy to learn, requires no special equipment beyond a pair of suitable shoes and can be performed almost anywhere. No need to join and gym or buy expensive (and often ineffective) exercise equipment; all you need to do is get up, get out and get fit,
Why is running such an effective form of exercise? That’s a good question! In a nutshell, running is a natural locomotive movement pattern which simply means that it is a form of activity that humans are all but hardwired to perform. In virtually all cases, if you can walk you can jog and if you can jog, with a few weeks training, you can run. You’ll be amazed at just how quickly you become “running fit” and start losing weight simply by heading out for a run three times a week.
Your ancestors, the ones who roamed the plains and forests looking for food, did not have cars, trains, planes or buses. If they wanted to get from point A to point B, they had two main choices – walk or run. While walking allowed them to cover great distances with relative ease, when it came to outpacing wild game or escaping from an enemy, running was their primary mode of transport.
Fast forward 10,000 years and you still have running in your genes; it’s just that we don’t NEED to run anymore. Cars, trains and other labour saving and transportation methods have reduced our need to run to almost zero. This lack of necessary physical activity is reflected in the ever increasing number of people that are overweight and general decline in global fitness and health standards.
Interestingly, in countries considered less developed than the decadent West, where mechanised transport is rare and people walk or run rather than ride in cars, the incidence of obesity and many diseases associated with being sedentary are all but unheard of. Coincidence? I think not!
As well as being a natural activity, running also offers certain physiological benefits over other forms of exercise. For starters, running is a weight bearing activity which means your bones and joints will get stronger – especially in your legs, hips and spine. This is a major benefit for older exercisers as bone mass commonly declines with age and can lead to a condition called osteoporosis – better known as brittle bone disease. Running strengthens your bones, increases bone density and therefore reduces risk of developing this serious and debilitating disease.
Running uses the large muscles of your lower body to support your weight. This will keep these very important muscles strong and functioning properly. Weak legs can reduce your mobility and even your ability to live an enjoyable, rewarding and independent life. How? If your legs become weak, simple tasks such as climbing stairs and even walking can become difficult. If your legs get so weak that you are unable to support your bodyweight, you are all but condemned to a life spent in a chair or even confined to your bed.
Finally, being aerobically fit, the type of fitness developed by regular running, means you will keep your heart, lungs and circulatory system in tip-top shape. Cardiovascular health is essential for longevity and improved quality of life. Being fit means your chances of developing illnesses such as coronary heart disease, high blood pressure, diabetes, suffering a stroke or having a heart attack are significantly reduced. Not only can you run your way to weight loss, you can run your way to long lasting and vibrant health.
So, is running an effective way to lose weight, get fit and be healthy? Absolutely!
The hundreds of thousands of runners before you, who have successfully lost weight, will agree with the experts that running has to be one of the very best ways to kick-start a weight loss programme.
To get the technical low-down on how running actually helps your body shed those pounds, check out Chapter 3, which will also tell you about the other health benefits – physical and psychological – that are waiting for you when you start running.
It really is never too late to start running (within reason). There is nothing unusual about taking up running later in life. But if you haven’t done anything active for more than a couple of years then your muscles, and that includes your heart, will be untrained. That means you need to build up gradually so you don’t put too much strain on any part of your body.
Most experts tend to agree that if you are significantly overweight, have been sedentary for the last few years, suffer from any medical complaints such as high blood pressure or are otherwise unsure if you should start an exercise routine, you really should go and check with your doctor before strapping on your shoes and heading out the door on your first run.
Chances are your doctor will be pleased as punch that you are taking up exercise and I’ll wager he has even told you it was a good idea at some point or another. To be on the safe side though, give him a call or pop in and see him so that he can offer any relevant medical advice regarding your quest to get fit and lose weight. Tell him you will be starting off slowly and building up gradually and you have a great source of running information (this book)!
I’m overweight, I’m unfit, and I’ve never run before.
OK – so now is your chance to start!
Running is an ideal cardiovascular or aerobic exercise. If running makes you sweat profusely, that is a sure sign that your body is metabolizing faster and burning up excess stored fat. But it’s not a good idea to just start running suddenly with no preparation – you need to do it right and do it safely, so read this guide to get all the advice you need to get you started.
I don’t want to have to go and see the doctor first.
OK – maybe you don’t need to. As I said above, unless you are in a high risk group, provided you take things gently you should be all right. The NHS recommends that you get a check-up from your doctor before running if you are over 45, or have existing health issues such as high blood pressure, heart disease or joint problems. But it is a good idea to get the all clear from your GP even if you don’t fall into these groups.
I’m too old
Whatever your age, it is never too late to start running. Like any regular exercise, running is good for your body: it will boost your energy levels; reduce your chances of developing heart disease; help you sleep better and relax more easily; and it will even help you to lose weight. You are never too old to start running.
I Don’t Have Time
Really? There are 1440 minutes in a day, that’s 10,080 minutes in a week. Can you really not find 90 of those minutes in a week, 3 x 30 minute sessions, to improve your health? To reduce your risk of heart disease, stroke, high blood pressure, type-2diabetes, osteoporosis, colon cancer, breast cancer, anxiety and depression? Not to mention losing that weight you said you wanted to shift?
Running shoes are too expensive
If that’s really true for you, then a pair of light, well-fitting trainers will do (you won’t be running a marathon just yet!) but not an old worn-out pair with no support.
But before you say that, have a look in the nearest discount sports store – see Chapter 4 for advice on choosing the right pair of running shoes for you.
I’ll get injured and won’t be able to carry on
Not if you follow this guide properly. Check out Chapter 7 in particular.
I always get bored and find it hard to maintain my fitness routine once I have finished a programme
That’s why I have written “Running for Weight Loss – From 5km to Half Marathon”! Check out that book for even more running programmes.
Most people think they know how to run – we have all run for a bus, or to catch a ball, so we think we know what running is. They think starting a running programme will be just as easy, so they start to run the next day, promising themselves they will do it regularly from now on.
They end up sweaty, exhausted, and with aching muscles – they wake up stiff and uncomfortable the next morning and all their good intentions go straight out of the window, along with their brand new running shoes!
I don’t want that to happen to you – I want you to succeed in losing that weight, so here are my Top Ten Tips to help get you started and keep you running!
1. Start Slowly and Build Gradually!
If you think you can start by running five miles a day – please think again. Exposing your body to sudden, strenuous exercise, particularly if you have never done any serious running before, can be harmful and unnecessarily painful.
Don’t try to do any running at all right away if you have never run in your life or, even worse, have not done any form of exercise. Depending on your age and your present physical condition, it can be harmful or even downright dangerous.
Start with walking, which will help you improve your cardiovascular health. Don’t try to do too much at the beginning or you will suffer for it and put yourself off. Start by running or walking short distances, maybe once a week to begin with. Then begin some slow jogging and finally start to include periods of running. You need to give your body time to adjust and get familiar with this new activity, before you try to do too much.
As you get into the swing of it, gradually increase the distance, the duration, and the number of sessions per week. You’ll find that, if you persevere with regular running sessions, your body will be able to tackle greater distances and endure longer sessions as you gradually increase your body’s resilience
Once you are into a regular running plan, don’t suddenly try to do sprints right away in the hope of losing weight faster. Nor do you want to overdo the length of time you run or the distance – it won’t help you lose weight faster, but it can lead to injury and set you back even further.
Chapter 5 will give you a well paced schedule, especially designed for beginners like you.
2. Think long term habits and not quick fixes
Chances are that you have been overweight and probably sedentary not just for a few weeks or months but for years. Weight gain does not happen overnight and yet so many people try to lose weight and get fit in just a few short weeks. While this degree of drive and enthusiasm is admirable, doing too much too soon is a sure fire path to falling off the fitness wagon and giving it all up before achieving anything much in the way of results.
Exercise, specifically running, will deliver amazing fitness and weight loss results but not instantly so please don’t expect to undo years of overeating and under-exercising in a few weeks. Exercise is “big medicine” and like any medicine, you have to give it time to work.
Your first run is a start of a rewarding journey on which you will rediscover your health, fitness and ideal weight. Along the way you might develop an interest in running races or other types of exercise. You will also hopefully find that, once you reach your weight and fitness goals, you actually enjoy the whole process of strapping on your shoes and heading out for a run so enjoyable that you want to continue despite not actually needing to lose more weight.
Getting fit and losing weight is an admirable pursuit but it’s not a short trip lasting a couple of months but a long journey with no real end. To experience the many benefits associated with exercise, you need to do more than just an occasional workout or exercise for a couple of weeks. Instead, you need to make exercise part of your weekly schedule from now and for the foreseeable future.
The word habit is often associated with unhealthy things like smoking or drinking too much alcohol but not all habits are bad for you. Make exercise a habit and you will reap some amazing benefits – you just have to stick with it.
3. Vary Your Routine
Changing your workout routine is a very important part of your weight loss programme. After a while, if you keep to the same routine, you may find that you stop losing weight and some runners are tempted to abandon their programme at this point.
The simple explanation is that your body adapts to any new situation and can become accustomed to a running program. It has become more efficient and requires fewer calories to do the same work, so your weight loss slows down and, after a few weeks, may stop altogether.
The solution is to vary the period, distance, or intensity of your running. Try increasing the distance, lengthening the time of each run, or running at a faster pace. This gives your muscles a fresh challenge and your body has to burn more calories to meet it.
You can also challenge your body by changing your diet (see Chapter 6). Increased activity and changed diet is a potent combination in the fight to lose weight.
Stick to your schedule and you will achieve your weight loss goal while still enjoying your running!
4. Monitor Your Heart Rate
Running and other exercise, when done properly, can actually help your heart beat slower. When you are relaxed (at night or when you first wake up), your pulse rate is slower which means your heart is successfully pumping enough blood throughout the body with every beat.
Do a simple test – check your heart rate every morning just after you wake up. If your pulse rate is 10% higher today than yesterday, it means you may be overdoing your exercise. Continue your running program when your heart beat is back to normal.
You can also use your heart rate to monitor your workout intensity. Although this is a more advanced technique and will be covered in the sequel to this book, here is a simple equation to help you do this…
220 – age in years = your maximum heart rate
You should try to keep your heart rate at 60 to 90 percent of this figure during your runs.
For example, if you are 40 years old…
220 – 40 = 180
60% = 108 beats per minute
90% = 162 beats per minute
By keeping your heart rate between 60-90% of your maximum heart rate, you are sure to be working at the right level to improve your fitness and health. If your heart rate is too low, you are not really exercising hard enough to trigger the changes that will result in improved fitness and health. However, if your hear rate goes much above the 90% point, you are working harder than you need to and will probably have to cut your workout short.
How do you monitor your heart rate? Good question! You can place your first two fingers on your carotid pulse (under your jaw) or on your radial pulse (on the underside of your wrist below your thumb) and count the number of beats per minute or you can buy a heart rate monitor watch and chest strap. Both options work but remember, as a novice runner, your pulse rate during exercise is nice to know and not necessarily essential.
5. Listen to your body.
Running is a natural and simple form of exercise but that doesn’t mean that it isn’t without risk – albeit very low. After running, it is normal to feel tired, and your muscles may ache. If, however, you feel any chest pain, become very out of breath, feel dizzy, sick or weak or are in any other way feeling out of sorts, you should drop running and report any symptoms to your doctor.
Likewise, while tired and slightly achy muscles are quite likely early in your running career, real pain is not. Muscle soreness is caused by doing more than your body is accustomed to. It’s nature’s way of telling you to take it easy and build up gradually.
On the other hand, sharp pain in your muscles or joints may mean you have overdone it and actually caused some mild damage to your body. Only you can know the difference. If, as you warm up, the discomfort dissipates, chances are it was just a bit of post-exercise muscle stiffness. If, however, the discomfort gets worse rather than better as you warm up, it may well be an injury that needs rest.
Always listen to your body, act on the information it is sending you and don’t be afraid to take a day or two off running if you feel any unusual aches or pains. Remember what I told you in point two – think long term habit rather than look for a quick fix. An extra day of rest today could mean being able to run better tomorrow. Conversely, running when injured may well mean you need to take more than just a day or two off training.
6. Run with a friend
Unlike swimming, cycling and aerobic classes, running allows you to happily chat with a friend as you work out. I’d go so far as to say that if you CAN’T chat to a friend as you run, you are probably running too fast!
In addition to being sociable, running with a friend provides motivation and helps to reinforce your commitment to exercise. By setting “running dates” with someone else, you are much less likely to skip a workout or put your run off until tomorrow. You have made a double-commitment by agreeing to a “running date” – to yourself and your running partner.
Running with a friend can also give you your first taste of competitive running. Trying to keep pace with someone slightly fitter than you can push you just beyond your comfort zone and make you run a little further or faster than normal. Don’t let the competition become all-encompassing though and definitely don’t turn each and every run into a race. That sort of behaviour is only going to end one way; badly!
The occasional run with a friend is also a great way to ensure you do your “homework”. They’ll soon know if you have been skipping your supposed-to-be-regular runs when you start flagging behind.
You could also consider joining a running club for some extra coaching, motivation and company. Most clubs have a beginners group designed especially for people like you!
7. Challenge yourself