Strategies for Shedding Pounds Through Jogging
If you're looking to lose weight and improve your fitness, running could be the perfect solution. This guide provides a beginner's running program for weight loss, as recommended by Caroline Richardson, a UK Athletics running coach.
The training program is designed for complete beginners and progresses slowly, ensuring that you can build up your running abilities safely and effectively. Initially, the sessions involve a mix of walking and running or just walking, depending on your current fitness level. As progress is made, the amount of time spent running is increased, and the time spent walking is decreased.
The program consists of three 30-minute sessions per week, with a rest day in between. In phase two of the program, a longer run can be introduced, and efforts can be made to increase distance or speed. Phase three of the running program introduces interval training, which raises heart rate more than steady running, burning more calories during the run. An example of interval training is running 400m fast and then resting for three minutes, repeated three times. It is recommended to gradually build up the number of interval repetitions over many weeks.
Running can aid in weight loss and maintaining a healthy weight. However, it's important to remember that you cannot outrun a bad diet. To hit weight goals, exercise must be combined with a healthy diet, as the quality of the food consumed is as important as the quantity. A balanced diet should include plenty of fruits, vegetables, lean proteins, and whole grains, while limiting processed foods, sugars, and unhealthy fats.
When starting a running program, it's essential to invest in a good pair of running shoes to reduce the risk of injury and make the first steps in running more comfortable. It's also important to remember that around 80% of the training should be at an easy or moderate effort, and just 20% high intensity.
Less structured 'Fartlek' intervals can be done, such as running faster between two lamp posts and walking between the next two. This type of training can be a great way to mix up your routine and keep things interesting.
In conclusion, running can be a fantastic way to lose weight and improve your fitness. By following this beginner's guide and combining your running with a healthy diet, you can set yourself up for success on your weight loss journey.
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