Running is the best exercise for blasting fat and losing weight. No doubt. However, if you’re an overweight person, then the high impact nature of this activity can leave you injured and disappointed. In fact most overweight people shy away from running and regard it as a form of torture and a waste of time. This can not be further from the truth.
Starting running the right way can help you avoid much of the trouble. The reason for most running injuries is doing too much too soon while ignoring the body’s own indications of discomfort and overload.
Therefore, if you’re an overweight person, or a new comer to the sport of running, here are few guidelines that can help.
The biggest mistake beginners make is running too much too soon at a quick of a pace. This is a recipe to disaster and will only leave you injured and disappointed. In fact, if you’re really out-of-shape, running is a physical impossibility. Instead, the better approach is start walking first, then introduce the running later on.
Therefore, during your first weeks of training, go for 4 or 5 long walks and test your fitness level. Not only this will help you burn calories, it’ll as well help you build stamina, cultivate the habit of regular exercise and most importantly: taking action.
On your second week of training, and only if you’re confident about your skill, add 30-45 running intervals into your walks by following a walk-run-walk pattern. This simple training strategy will boost your endurance level without running the risk of injury or overtraining. You get to stay within your fitness level while gradually building your stamina and cardiovascular power.
Each training session should last no more than 30 minutes, 3 times per week. Make sure to space out your training days with a recovery day. This will give your body the time it needs to adapt and adjust itself to the training load so it can get stronger for future workouts.
Run For More
As the training progresses forward, make sure to incrementally lengthen the running and taking less and less walk breaks. Keep it challenging but don’t overdo it. If running for 2 full minutes is too much, back off or walk more for recovery. And as you get fitter, you’ll be able to run your first 10K without much huffing and puffing.
In addition, if want to up the ante, make sure to increase your week mileage by nothing more than 10-15% on each week. For instance, if your current weekly mileage is 10 miles, you could increase it to 11 or 11.5 miles next week. But don’t go overboard; otherwise you’ll definitely increase the likelihood of injury and heath problems.
Nevertheless, change can only take place when you start taking action on what you’ve just learned. Therefore, make sure to put into practice the above tips and always remember to stay within your fitness level.
About the Author:
David Dack is a runner and an established author on weight loss, motivation and fitness.
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