How to start a running for weight loss program

How to start a running for weight loss program

Running is the greatest exercise if you’re searching for a low-cost, high-impact sport to help you shed a few extra pounds. And as a result, hundreds of people in their areas take to the roads and trails each year in the hopes of becoming runners.

Starting is simple; maintaining it requires establishing the willpower to push through discomfort and, yes, even boredom. Even while it can seem simple, there are a few things you should know before you start jogging. For this reason, we’ve put up the top 10 power tips for beginner runners. If you use this advice both before and after your run, you’ll be sure to have the self-assurance you need.

If you want to start running to lose weight, you should carefully prepare for it first. We’re going to go over some important considerations, and I’m also going to give you a running program that you can tailor for your current fitness level. The first thing you want to do is get medical clearance if you have any health conditions.

running for weight loss

What should you do before you take your first initiative to run?

Have a look at the following steps that you should follow for running-

1. Purchase new shoes later

There is no requirement to leave the house and get brand-new, opulent running shoes equipped with the newest technologies. Your standard running shoe will work just fine as long as it isn’t completely worn out and falling apart.

Once you’ve begun jogging and it’s become a regular part of your routine, you might want to spend money on a decent pair of running shoes. Make sure you visit a shop where you may get properly fitted and receive the finest advice for your requirements.

2. Increase your confidence gradually at first

Take it slow; you won’t be running a marathon any time soon. Because it will boost your confidence, start off by running a shorter distance and at a slower speed than usual. Your confidence will keep growing if you increase the distance the next time if it feels nice. Run and stroll back and forth until your body adjusts and you feel more strong and at ease.

Starting out slowly will prevent you from being easily demotivated and will aid your body in adjusting to the new exercise.

3. Aim forward

The most crucial thing to keep in mind as you begin to run is to unwind! Keep your arms swinging through your hips and your gaze ahead (not at your shoes). No need for high knees here; your feet should fall straight beneath you.

4. Run outside

Before using a treadmill if you are just starting out, consider running outside. Some of the form problems that result from hunching over on a treadmill can be avoided by running outside. Running outside uses your butt and hamstrings more than on a treadmill.

In addition, you get the extra benefit of some beautiful scenery and clean air to make you’re run more interesting. Feel free to use the treadmill on those rainy days once you’ve perfected your stride and developed some leg strength.

5. The key is a suitable high-impact sports bra.

Wearing the correct supporting bra is essential to a successful run, regardless of how much or how little bust you have. It’s just as crucial to wear the greatest high-impact sports bra as it is to wear the appropriate footwear. Find one that helps you feel well, supports you, looks beautiful (since who doesn’t want to look good as they run), and is confidence-building. The outcome? No bounce allows you to concentrate on your stride while running.

The bottom line is that, regardless of breast size, it has been demonstrated that wearing a good high-impact sports bra would significantly lessen or completely remove any pain women may feel. No of their level of expertise, athletes require help.

6. The ideal moment to run

Avoid running immediately following a large meal or when you are really hungry. To keep you moving during your run, your body needs the ideal quantity of nourishment, but not too much that you feel burdened down.

Eat a small supper or snack that is composed of simple carbohydrates an hour to two before you leave. It works with oatmeal, a banana, a bagel, or another form of bread. Avoid eating anything spicy or dense in fiber, since these foods might cause indigestion and make you feel sluggish.

7. Avoid being bored

Being too monotonous or uninteresting to keep you motivated is one of the most frequent criticisms about running. So, keep it in mind and work to avoid being bored. Run with a friend, take in some music, or keep your mind occupied by paying attention to your breathing. Following a hard day at the office, running can help you decompress and reduce tension.

What should you do after a successful run?

After following a run, you may want to do the following 3 steps. They are best known as after-run strategies for best health!


Stretching is crucial and should not only be done after a run. Before beginning your run, be sure to warm up with a quick 5-minute walk and some dynamic stretches (high knees or butt kicks). Always walk for 5 minutes to cool down after your run, and then stretch your calf muscles, thighs, butt, and IT bands.


You should eat something after your run to support your body’s efforts to repair muscle and gain strength. Consume a protein- and carbohydrate-rich snack or meal, such as chocolate milk, Greek yogurt, or a banana with peanut butter. To gain the benefits, make sure to start immediately after your run.

The secret to improving oneself is wise eating.

Ingest water

This power tip may seem apparent, but it is nevertheless significant and worth mentioning. Your body requires water, especially following a strenuous exercise like running. The more you perspire, the more fluids you need to replace. You can stay hydrated and healthy by drinking an additional glass or two throughout the day!

Running is unquestionably one of the finest workouts for boosting confidence and improving oneself. Running can help you burn more calories and reduce weight. It might be challenging to begin (and maintain motivation), but with the power advice provided above, a nice pair of running shoes, and your sports bra, you’ll be well on your way.

Here’s a running for weight loss program

Keep in mind that the following program can be adjusted for your individual fitness level.

  1. Walk briskly for 5 minutes to warm up
  2. Jog for 30 seconds
  3. Walk for 2 minutes
  4. Jog for 30 seconds
  5. Walk for 2 minutes

You simply repeat those jog and walk intervals for a total of around 20 minutes. Make sure you stretch when you’re done!
Try this routine for 2 non-consecutive days a week for the first 2 or 3 weeks of your running program. Again, you can make adjustments for your fitness level.
If the above routine seems way too easy, try increasing the jog intervals from 30 to 90 seconds. If it’s too hard, you can increase the walk intervals from 2 minutes to 3 or even 4 minutes.

After the first couple of weeks, add an extra day of jogging. Gradually you will work your way up to the point where you can run for 3 to 5 days a week for 20 or 30 minutes or even longer.
DO NOT progress too fast! You’ve been warned.


Set A Goal

You can successfully lose weight by running. But it is hard work. It’s a very intense form of exercise. Having a goal will help you stick with it.
For example, your goal might be to run 3 miles or 30 minutes straight within 8 or 9 weeks. This is possible if you’re consistent and you stay injury-free.



1. How can I begin a running regimen so that I may lose weight?

Running hard will cause an afterburn, in which your body continues to burn calories even after you stop moving, according to Rubin. She advises beginning with three 30-minute runs each week, sprinting for 30 seconds, and then taking a 30- to 1-minute break.

2. How long must you run before you start to lose weight?

Running one-mile burns (on average) 100 calories. You should run 35 miles if you want to shed one pound of fat. To shed one pound of fat in a week if you run every day, you would need to run 5 kilometers every day. This version has been greatly compressed.

3. How does a novice jogger begin?

Interval training should be started at 10 minutes and increased to 30 minutes over time. When you can maintain it for 30 minutes, progressively begin to reduce the walking breaks until you can jog continuously for 30 minutes. When will it be finished? 2 to 6 months, depending on your age, weight, and level of physical fitness.

4. Is running at night preferable to running in the morning?

Evening runs reduce your blood pressure at night and jogging in the late afternoon or early evening helps you develop better technique and stronger muscles. The optimum time to run, according to science, is in the late afternoon or early evening. Additionally, sprints are best done in the early evening whereas lengthy runs are best done in the late afternoon.

5. Can jogging help you lose weight?

Studies show that even without dietary changes, moderate-to-vigorous aerobic activity, such as jogging, can decrease abdominal fat. Without altering nutrition, aerobic exercise decreased abdominal fat, according to a review of 15 research involving 852 individuals.


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