How to Safely Start Running for Weight Loss


Did you know that running is one of the best ways there is to reduce weight? There may be other, easier ways, but when it comes to effectiveness, there are very few other strategies that can compare to running. If you think that this is easily done, think again. Running requires a lot of self-discipline and hard work, so you need to be prepared and committed. Below are a few important tips that will help you to start running for weight loss as safely as possible.

Consult Your Doctor

It’s a good idea to visit your doctor for a full check up before you start running. This assumes more importance if you:

  • have been inactive;
  • are overweight;
  • have heart problems; or
  • any other health issues.

In any case, getting a clean bill of health from your doctor is a good idea if only because it will help you identify any potential problems before they occur.

Purchase a Proper Pair of Running Shoes

Finding good running shoes is very important. Shoes, not only protect your feet, but also support them when you run. Running shoes are not the same as other shoes, and will have extra cushioning to absorb the impact of each stride. Running shoes should also be just tight enough to support your feet without being uncomfortable. Make sure that you get runners that do all this, or you could stop running even before you have begun.

Warm Up Properly

Warming up is another very important aspect of a running routine. A proper warm up will reduce wear and tear on your joints, muscles and tendons by limbering them up, and being limber, will help you settle into your rhythm quickly and easily. Starting to jog before you sufficiently warm up can cause damage to such an extent that the pain can become so unbearable that it even affects the way you walk.

It is advisable to start with a brisk walk for five minutes before running, jog slowly for another ten minutes and then stop and carry out some runner’s stretches. This will help your body arrive at the optimal temperature for you to start running with greater ease.

Never Diet When you Run

Even if the primary reason behind you starting to run was to reduce weight, it is really not advisable to diet when you start to run. A better option would be to eat healthy, nourishing food and cut down on the junk food and snacks.

Relax When You Run

This is another important aspect behind running. Correct posture is important, not only because it will help you run better, but because it will help you relax the rest of your body when you run. Hold yourself erect and look ahead. Don’t look down or lean forward. Relax your shoulders and arms and try not to clench your fists.

Drink More Water

Water will hydrate better than other fluids. When you run, you sweat thereby losing a lot of the vital water in your body, therefore leaving it dehydrated. Ensure that you drink water at least an hour before and after your run, and keep drinking water throughout the day to ensure that your body is always well hydrated.

Include Strength Training as Part of Your Routine

Even if this is not part of running as such, strength training will help you to build more muscle mass while burning off some more of the fat. This is, however, a long-term plan because building up your muscle mass actually takes longer than losing a couple of inches here and there.

Running for weight loss really works as running is a great calorie burner. Following the above tips will help you be more successful at achieving an enjoyable start to a running regime.