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RUNNING FOR WEIGHT LOSS

SIMON LOVELL

ISBN: 9781609849672

1. RUNNING FOR WEIGHT LOSS

CONTENTS:

1. Intro

– Can running really help me lose weight?

– Should I be running at all?

– 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

– Breathing

– Technique

– Pacing

– Example running schedules

6. Nutrition for Running & Weight Loss

– Fuelling your running

– Hydration

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. FAQs –

– Questions from real people – answers from real professionals

2. INTRODUCTION

Can running really help me lose weight?

In a word – Yes!

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: it is almost free!

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.

Should I be running at all?

If you are over-weight, over 40, or have never done any exercise in your life – don’t worry, you can still 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.

Running books often say you must go to your doctor before starting any exercise programme, and that is probably very sensible, but in reality most people don’t. You probably don’t need a medical check-up unless you are seriously overweight, have recently had a major illness (say in the last 12 months), have high blood pressure, heart or joint problems, or have a family history of heart trouble.

BUT – as I will keep stressing, you must start gently and be sure that you have fully recovered from one running session before starting the next.

What is your excuse?

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.

3. Simon’s Top Tips

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 5 Top Tips to 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.

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. Check With Your Doctor

Yes, I know, I said you didn’t need to unless you were in a high risk group, but do be sensible. Your GP is the person who knows enough about your body and your health to give you the go-ahead to start, if you have the slightest concerns about whether you are fit enough to run.

Your doctor can advise you on how to pace yourself, and how long it is safe for you to run per session. However eager you are, don’t over do it, especially at the start!

3. Vary Your Routine – Don’t give up!

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 each day, 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 higher today than yesterday, it means you may be overdoing your exercise. Continue your running program when your heart beat is back to normal.

5. Last but not least, listen to your body.

After running, it is normal to feel tired, and your muscles may ache. However, do take it seriously if you feel dizzy or experience any chest pains after running. This may mean you have overdone it and you have reached or exceeded your threshold - if this happens to you, cut back on your running and get an immediate check up from your doctor.

4. Running for Weight Loss

How it Works

Running is certainly a proven and effective way to lose weight which, for many people, is as good a reason as any to stick to their running programme.

To shed those pounds effectively, it helps to understand a few of the facts about running for weight loss, so here comes the “science bit”.

1. Running replaces body fat with muscle tissue. Muscles, however, are denser and heavier than fat. Therefore, a few weeks into your running programme, you may find that far from losing weight you have actually gained a few pounds. Don’t panic! It’s OK. It just means that your running efforts are working and, if you stick to it, you will gradually start to lose those excess pounds.

2. Running is an efficient calorie-burner. One study reported that people who undertook regular exercise burned an extra 2,800 calories a week and lost 30 pounds. On average, a 10 or 11 stone individual burns around 100 calories per mile. So, if you can build up to running five miles a day, five days a week you could be burning an extra 500 calories daily, and up to 2,500 a week, which would mean a significant weight loss. But it is important to remember that the amount of calories you burn depends on your body weight. An 8 stone runner may burn 80 calories per mile; a 14 stone runner may burn 150. So, as your weight drops, so the amount of calories you burn each mile will drop too.

3. Losing weight is all about burning more calories than you consume. Therefore, to lose weight successfully, you do still need to watch what you eat. Remember that to lose one pound you need to burn 3,600 calories, so stay away from high calorie foods. While you are on your running regime, cut down on coffee, alcohol, chocolates, fast foods, and junk food. You can boost your carbohydrate intake instead.

4. Running is most effective if done regularly. If you are serious about losing weight, you need to commit to a regular running schedule and stick to it. One thing you need to keep in mind: running several days a week is more effective than one-day running, regardless of the length of time. Though daily running is ideal for losing weight, three or four days a week can meet your goal.

5. Intense running, or running at a fast pace, is effective in weight reduction. It used to be believed that slower running burned more fat, but recent research suggest that intense running actually burns more calories. However, as you will read several times in this eBook, intense running can cause more injuries, so it is best kept to short periods only, no more than twice a week.

6. Your running programme will need to be varied in order to achieve your desired weight. You have to understand that the body gets used to the hard work of running, over a period of time, becomes more efficient, and therefore burns fewer calories. The body, in effect, stops losing weight. To achieve your desired weight, you need to incorporate changes in your regime from time to time: run at a higher speed, increase the distance, or run for longer periods. Running for weight loss can be a little tricky, but if you stay attuned to your body, you’ll be successful.

Other Physical Health Benefits

You may have chosen to run to lose weight, but isn’t it good to know that running brings all sorts of other health benefits too?

1. Healthier heart

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