Lose Weight With Running

Start walking, gradually add running, and build by no more than 10% per week.

Exercise will benefit all areas of your body and improvements will appear as you progress. By keeping a log of your exercise routine, you will be able to see a progression of your improved physical fitness over time. Exercise that has the most benefit for decreasing cancer risk is probably that done at medium to vigorous levels. The benefits of physical exercise are tremendous, but the American population has become sedentary. Physical exercise need not be an backbreaking or difficult chore — it can be fun, stimulating and provide great moments for families to not only exercise together but to talk and share other important aspects of their lives.

Running can minimize the odds of everything from the common cold to cancer. Your toughness will increase. Runners World magazine is a great resource and the online version can be accessed. The Chicago marathon website is one of the best that I have seen provide information, running schedules , information on running shoes and running tips for the beginner runner , route maps with inclines, water stops, energy drink stops, spectator and cheering squad stands and locations, expected weather and other information.

However, there are some dangers especially if you have been on extreme diets recently. Runners who attempt to reduce their body fat percentages to life-threatening levels run the risk of injury, illness, infertility, and at the very least, decreased performance. You may experience performance problems if you’ve been dieting religiously to lose weight.

When you exercise, do it at least five days a week. If you are able to make it seven days a week, it’s even better. No matter whether you run five days or seven, remember to make it enjoyable. And if you are stressed, aerobic workouts, walking, cycling, swimming, or running can help loosen those tight muscles and produce endorphins, which are chemicals in the brain that can help reduce stress. Exercise in moderation may also help you control your blood pressure.

Beginner runners especially can get injuries if they set the bar too high. There are numerous books and magazines that give specific education programmes for all levels of running such as Runners World and Running Fitness. Novice runners need speed play to remind them how to run properly; all runners need speed training for running enjoyment and for muscle stimulation-especially during the high mileage training which builds base. Low level aerobic exercise is the safest way to build aerobic endurance for running.

When you’ve been running for a while, you’ll realize that running becomes your own work of art. You’ll learn how to manage your pace, your stride length, even the way you land and push off the ground. As a beginner runner, run the designated mileage at an easy, conversational pace. Use your breathing as your guide to manage your running pace.

To make your running more pleasurable and less routine, Run/Walk in different places or at different times of the day. The Sacramento area offers some amazing places to run/walk. Run more so long as it’s pain-free. Always stop when you’re experiencing pain. Run to the pulse of your favourite music on your next run and focus on short strides. If while running you are really tired it just means you are trying to take large strides AND keep up a faster cadence.

Take it slow at the beginning, because your goal is to build a habit and make running your regular routine. You won’t experience weight loss immediately, except through water loss. However, given a period of weeks to months, you’ll start to experience both weight loss AND improved health levels.

If you want to add intensity to your run, hills will obviously drive your heart rate up. But that does not mean you should do away with hill work outright. As you improve in your health and fitness levels, adding runs up hills are an awesome way to improve your strength and challenge your anaerobic system. The first thing you need to do, however, is find a hill with a fairly steep grade.

Additionally, training through extreme weather conditions in the winter or summer can be emotionally exhausting as well as physically challenging. If there’s one in your area, running in the pool provides a change of settings from familiar running paths or treadmills and training at an indoor pool allows for consistency when weather conditions make outdoor running uncomfortable.

Rest days are as important as training days. They give your muscles time to rest so you can run again.

To see how far you’ve come since you first started running to lose weight, track your workouts, meals, calories, nutrients, measurements, diet progress, general health and more. Visualize your progress, judge the effectiveness of diets and workouts, and you’ll be able to reach your goals sooner.

If you find maintaining your run routine difficult then use walking as a beginning point. Walking during a cool-down is a form of active recovery, which helps clear the lactic acid out of the muscles faster than if you come to a dead stop. Jogging may be more effective after a hard workout, but usually walking is a more comfortable way to cool down especially in the heat.

Running and Foot Races

We would talk about runners from certain schools and how you had to watch them closely as if you let them get too close towards the end of the race they would run you down and take the tape and the trophy.

Well I was such a runner they use to talk about like that and yes I would run my opponents down and blow by them like they were a paper cup on the track at a NASCAR event. I would literally leave them in the dust like they were standing still. I would become one with the track and tunnel vision was all I felt.

I knew I would win and I never looked back. Of course as you get better you notice there is no one around you to destroy at the end of the race, but you nevertheless turn on the juice and show everyone who owns the track and why.

So when it comes to running and foot races do you have a kick? Do you know what the secret is? Never save anything for the last few seconds of the race, spend every ounce of your fiber and existence prior to the end and then when it is all about human will and strength of character dig deep and find who you really are and what you are really about. Show yourself what you are made of because that my friends is worth more than any awards ceremony, trophy or title. That is about who you are inside.

Recreational Running

Recreational running has also become a great social activity in our society today. Everyone who has incorporated it in their lifestyle knows the health benefits associated with it. Due to the increased number of people currently engaging in fun running, there are now more cases of running related injuries than there were few years back. I get asked all the time how one can deal with these injuries and since every case is different we are going to look at general ways to avoid or manage running related injuries.

Build your mileage gradually

It is human nature to try and accomplish as much as possible in life within a short time. For running unfortunately, doing too much too soon will only hurt you and discourage you from pursuing your favorite sport. This mainly applies to beginners more than advanced runners. It is important to remember that your body has to adjust to accommodate the any increased physical stress and it can only do so gradually. An increment of around 10 percent of your weekly mileage is enough after every 3 to 6 weeks. In other words, if you are doing 15 miles per week and you want to increase your mileage, you do not need to go past 16.5 miles per week. Bear in mind that your body will need up to 4 weeks to accommodate the increase comfortably.

Avoid running on hard surfaces

Most injuries associated with running are as a result of running on hard surfaces. I am sure there are trails or parks almost every location and making good use of them is paramount. If you like running along paved surfaces, at least make an effort to run on grass or dirt roads or trails once or twice every week. A good time is when you are doing one of your longer runs; it is refreshing to your legs. It is also important to avoid uneven surfaces as these may mess up the alignment of your body especially your legs and back.

Choose the right running shoe

I cannot stress this enough, but the condition of your running shoe greatly determines the number, type and frequency of running related injuries in your running pursuits. In other words, if you choose the wrong shoe type for your feet, the chances are that you be hurt even if the shoes are new. Sometimes you may have the right type of running shoe, but you have exceeded the mileage requirement for the shoe. If you are a beginner and you are not sure what type of running shoe to buy, get advice from running shoe expert or your trainer or more experienced runners. Avoid buying cheap shoe simply because of the price, it may cost you a fortune to treat injuries or even worse case stop you from running altogether.

Supplement recreational running with other activities

Our bodies need a break from running especially when we are tired. Since taking a break has its place in our running schedules, I recommend doing other activities that will yield similar benefits as running, but put less stress in our bodies. Swimming and biking are the two most common and effective supplements to running. Both of these activities lift the pressure away from your legs and in the process allow them to recover without you really taking time off from working out. If swimming is not enough, try running in the pool, this will surely give you a great workout. Swimming and biking are also great for rehabilitation after sustaining an injury.

Take time off from running

As mentioned earlier in this article, our bodies need time to accommodate the physical stress that we are inducing through running. The principle behind training in any sport is to improve performance. This happens through recovery and adaptation. The simple explanation of this fact is when you run you are stressing your muscles and other body systems and they can only be stressed to a certain level. Once that level is reached, fatigue sets in and if you do not stop, your body will break down. The best way to avoid breaking down due to fatigue is to take one or two days off every week from running. If you neglect taking time off, you are calling for trouble, you will get burnout or injured and you may not have a choice but to quit running.

Eat healthy and hydrate well

Most people use recreational running to lose extra weight or control their body weight. Due to bad advice, I have seen people running and still eating wrong foods and drinking highly dehydrating drinks. If the whole idea of running is to be healthy, then it does not make sense to counter that effect with bad eating habits. There is no right or wrong, I believe moderation is the key. Eating a desert once in a while is great and fun, eating it after every meal – well, you can answer that for yourself. It is a fact that carbonated drinks when taken excessively only help to dehydrate your body. Drinking water and non-carbonated sports drinks are highly recommended. Supplements and vitamins also go along way in keeping you away from injuries. So remember always to eat enough to supply just enough energy to meet your daily demands, but not excess that will be stored as fats. Extra body weight makes your body more susceptible to injuries.

Affordable Running Shoes

If you come to think of it, running shoes could be regarded as a very ordinary footwear. However, because famous brands continue to develop running shoes into not only stylish footwear but also relatively functional, people’s demands and requirements for it continues to grow nonetheless.

You are probably aware of the many different brands out there when it comes to running shoes. These brands have been with the shoe industry for so many years now and other than simply paying for the pair of shoes you buy from these famous brands, you are also paying for the brand itself.

The marketing strategy behind famous brands is simple. They other start small and get out big or they start big and leave a big impact on their consumers. Sadly though, not everyone could afford these branded and relatively expensive pairs of rubber shoes. So if you cannot afford it, does that mean you are no longer entitled to having at least a good pair? Of course not.

What you can do is wait for shoe stores to hold their special sale. You would be surprised to see that even the latest styles are discounted whenever there is a sale and the discount and really huge. What used to be a very expensive pair becomes a very affordable one that you can even have enough money to buy two pairs.

Running Drills

As I mentioned, the primary reasons for using these movements is to help athletes correct some of the many technical errors that occur when they are running at high intensities. The reasons that these errors occur are due to several factors. Most often, it is simply due to the fact that athletes have never been instructed on the right ways to move when they run, or what they should be thinking about as they sprint. This is usually because their coaches don’t really have any idea what to tell them. Another reason is due to lack of coordination.

Running fast requires the coordination of many muscles working simultaneously. Lack of coordination causes the brain to do more work to keep athletes from losing their balance, so it has to slow the body down to compensate. Other reasons are lack of physical strength in the legs and weak cores (abs, hips, lower back).

My point in saying all of this is that in order to learn how to do speed training drills correctly, athletes and the coaches who teach them must be able to see these drills done the right way. Descriptions of drills (and even still photos) are a poor representation of the specific ranges of motion that athletes must learn to do as a part of a complete speed training program. The reason they need to learn these drills in the first place is because they don’t do them right or have running styles that limit their ability to accelerate, maintain top speeds and generally perform to the best of their abilities.

So if you attempt to teach or learn the drills that address these issues by reading about how to do them instead of watching them on video, you are doomed to make errors in your comprehension. In short, you won’t get a full understanding of the techniques and then you will simply reinforce an entirely new set of bad habits that must be broken again in order to achieve the results that bring you to this site today. In fact, I have never seen anyone properly teach themselves or others how to do a useful speed training drill by reading about it.

On top of that, you have to make sure that the speed training drills that you are learning are actually going to reinforce proper mechanics. Some popular drills teach athletes the wrong ideas. For example, high knees and butt kicks are age old exercises that teach athletes to continue to run at less than their full potential. Why?

High knees teach athlete to drive their knees up and let the ankle come out from underneath the hips when running. To run faster, athletes must drive the foot down into the ground with the foot landing underneath the hips. Butt kicks teach athletes to bend at the knee when running as if they were doing a hamstring curl.

Yet, the leg never operates in this way when running even though it may look like it. This is why you should never have athletes do hamstring curls in the weight room. It is a waste of time and effort.

Deadly Sins of Running

Decreases the size of your heart

Small muscles use less energy and are more efficient. Consider the difference in energy consumption between a 50cc scooter and a huge V8 4×4 truck. Our heart is a muscle just like the rest of our muscles, if you force the heart to keep running for long periods of time it will naturally shrink to use less energy and become more efficient. Remember that energy is a valuable commodity and the body wants to retain as much as possible.

Causes injury through repetitive movements

When you run 2.5-3 times your bodyweight is transmitted through your joints. Now imagine this type of force being repeated over and over again for long periods of time, eventually your weakest joint will give out. Usually the ankles or the knees are the first to go. Many runners then opt for some kind of support or brace which only exacerbates the problem by moving it on to the next weakest joint whist keeping the old injury still weak.

Slows down your metabolism

The more muscle tone you can maintain, generally the higher your metabolism. Muscle is highly metabolically active and requires constant energy to survive, so the more muscle tone you have the more calories you will be burning at rest. Long distance running will often deplete your energy stores and then start breaking down your muscle tissue to use as energy. If you want some serious muscle wastage and to reduce your metabolic rate then keep running.

Produces more body fat

Fat is one of our body’s favourite sources of energy. The more you run the more your body prepares itself for your next run. You will actually start to hold on to more fat so you can run for longer next time.

Boring and time consuming

Some people run for fun, but lets face it most of us run to get in shape and lose that excess belly fat. The truth is running is very time consuming and there are better ways to get great results in a lot lot less time.

Cardiac distress and heart attacks

Evolving from our hunter gatherer days we had no real necessity to run long distances, in fact the only running we ever did was in short bursts to avoid predators or to catch food. Our body simply isn’t designed to run long distances and the stresses you put your heart under during this time can set you up for a heart attack. It’s a fact that many long distance runners do die of heart attacks.

Fat burning slows right down

The body is an amazing machine and will adapt to anything over time. The more time you spend running the better you become at running and the more efficient you get at using less energy. So what starts off as a great calorie burner quite quickly becomes almost useless at burning excess calories. Ultimately runners then have to run further and further to get the same calorie expenditure that they achieved when they first started.

Select New Running Shoes

Whatever you do, you must not pick a shoe because it looks good in the shop, so what are you to do to make sure you pick the right shoe, because be reassured there could be several shoes that will be right for your feet and your running requirements. How do you find the right shoe, and why is that so important? The scope of this article is limited, so rather than try to make recommendations, which will probably be wrong, as I don’t know anything at all about your feet, or your requirements.

In other words, are you going to use them as track shoes or trail shoes. There is a huge difference between running on a flat track, and on a boulder strewn, wet, muddy trail!!

Add to this the fact that your feet will hit the ground hard over 1600 times every mile that you run.
If your footwear is the wrong size or unsuited to your biomechanical needs, you are going to find it uncomfortable, probably annoying, and even worse it could lead to injury.

What is the right shoe for my feet?

A combination of a good fit and excellent biomechanics.

The fit is obvious, but what do I mean by biomechanics?

Put simply it is all about a word called pronation.

Pronation is the natural movement of your feet when they touch the ground.
All feet roll inwards as the ball of the foot touches the ground. You can either check this out yourself by looking at the wear patterns on your old running shoes.

If you tend to wear out your shoes first on the outside, you probably tend to underpronate; if you wear out your shoes first significantly more to the inside, look for a shoe for over-pronators.

It isn’t complicated but you would do well to find someone with experience as a runner to watch you running from behind before you make a new purchase.

There are four categories based on the degree of pronation.

  • Neutral Pronation, require shoes with a good balance of stability and flexibility.
  • Under Pronation has not enough foot motion, and they require good cushioning and flexibility in their running shoes
  • Moderate Over Pronation require Stability Trainers
  • Severe Over Pronation requires Motion-control trainers.

You should by now have worked out your pronation factor, so your shoe selection must be governed by this.

The other consideration is shoe fit, and the easiest judgement, is does it feel good, and is there room between the end of your longest toe and the front of the shoe. The shoe needs to feel snug at the heel, and comfortable.