Beginners’ Guide to Running for Weight Loss

Beginners’ Guide to Running for Weight Loss

If you are allowed to choose between eating a lot less or moving a lot more, it is certain you did go with moving a lot more.
Thus guide makes use of a gentle buildup. You start by walking alone and building up. The plan also include running. Take all the time you need to become a runner. I have come to realize that once you become a runner, you are always a runner!
FIRST STAGE: START
This guide begins with walking. Before you are able to start running, you have to be able to complete five walks, 30 minutes each without stopping, in one week. You may be able to do that in your first week without having any issue. Then, once you have done five walking exercises, you are good to move to the next stage.

First stage workout
Take a 30 minutes walk
Total time of workout: 30 minutes
Repeat this for a minimum of 3-4 times per week – before going to the second stage

SECOND STAGE: IT BEGINS WITH JUST ONE STEP
The world of a runner is full of popular writers talking about the benefits of running. I also know it is pretty cool. When running is really good, you feel great. Of course, when you first start to run, it will feel really difficult. Very hard and exhausting too.
As you start working out, you need to run slowly. Yes! Very slowly. How slow can you go? Do this: Ensure you don’t run faster than your walk. Yes, I know what I’m saying: Don’t run faster than your walk.

Second stage workout
Walk for 4 minutes and run for one minute
Repeat the above 4 more times
Close the day’s workout with four minutes of walk
You total workout time for the day: 29 minutes, five of which are running
Repeat this workout for at least 3-4 more times in one week before going to stage three.

THIRD STAGE: EVERYTHING IS TIMING
As you must have realized by now, this running guide is a gradual process. It starts with 30 minutes of walk to 21 minutes of running in six stages.
But just because there are 6 stages does not mean you have got 6 weeks to get it done. You go by your pace and increase when you are ready.

Third stage workout
Walk for four minute and run for two minutes
Repeat the above 4 more times
Close the day’s workout with three minutes of walk
You total workout time for the day: 33 minutes, ten of which are running
Repeat this workout for at least 3-4 more times in one week before going to stage three.

FOURTH STAGE: STICKING TO IT
If you are correctly engaging in this workout and there is no major shift in your walking speed to your run, then you are running about the speed of a brisk wall. And you should not be running out of breath. If you are, reduce your pace. Some beginners begin to job and start feeling embarrassed by their slowness – thereby feeling bad. But actually, you should not be shy. If you feel people are just staring at you, it’s just might not be because they are judging you but because they admire your effort.

Fourth stage workout
Walk for three minute and run for three minutes
Repeat the above 4 more times
Close the day’s workout with three minutes of walk
You total workout time for the day: 33 minutes, fifteen of which are running
Repeat this workout for at least 3-4 more times in one week before going to stage three.

You are almost there! If you can run for fifteen minutes at a time, then you are doing great.

FIFTH STAGE: LET THE RACE BEGIN
Do you real want to improve your motivation? Of course you can get into a race. Sure you can! Why not?

This particular week is very important, what does this particular workout plan entails you ask? It is just involves you keep doing what you do weekly also you will increase your run segment and five minutes is sure a long time to run without halting. This workout plan requires that you do this routine like four tines. In order not to appear redundant, you will have to kick off the running slowly. Taking it easy and giving it your best shot is important so you do not quit on the second run when you have a total of four run. Voluntarily pace yourself. In addition, your walking portion reduces in this particular week. For instance, if you are pushing a little bit too hard while at 5 minutes of running, the 150 seconds of walking is going to give you more time to catch up on your breath. So, it is important to keep your five minutes run controlled and slowly and you see how it works out.

Fifth stage workout

Do about two minutes and thirty seconds of walking. Run for 5 minutes.
Repeat this three more times.
Conclude with three minutes of walking.
Then, your total workout time equals 33 minutes to which 20 minutes you are running.
Repeat this workout plan at least three or four times a week before proceeding to the next stage.

SIXTH STAGE: A JOG, NOT A SPRINT
For a while or a long time, it seems many of us only appreciate exercise when it is done with. You feel good for doing it and very proud that you outdid yourself. When you start running you feel its much easier than you earlier imagined. You feel like you have it all together perfectly that you miss and feel sorry it has come to an end. This workout plan involves twenty minutes of running in every session while the working is twelve minutes. Appreciate your effort for coming this far and also in the past week and the present week the balance is in your favor.

Sixth stage workout

Do some walking for about three minutes  and run for seven minutes.
Repeat this two more times.
Conclude with three minutes of walking.
Then your total workout time equals : 33 minutes to which 21 minutes are running.
Repeat this workout plan at least three or four times in a week before you proceed to the next stage.

The fact is the more you run the more weight you are likely to lose and also the more easier it is for you to run. Although it is quite difficult to get the hang of it at first but when you begin and you are consistent as well as well committed to your workout plan. You weigh less when you burnout enough calories depending on your workout plan and intensity of your workout.

Leave a Reply

Your email address will not be published. Required fields are marked *