Running for Weight Loss: How to Start Running for Beginners
With the weather improving this time of year, a lot of people consider running for weight loss. However, the question comes up about how to start running for beginners. I’ve done my fair share of running on and off throughout the years and am considering once again adding it to my cardio repertoire. What I’ve compiled below is an overview of a running program for beginners including the health benefits of running, common running injuries, running techniques, and how to use running for weight loss.
Health Benefits of Running
It should come as no surprise that running is an excellent way to lose weight. It’s a cardiovascular exercise that can burn around 100 calories per mile (depending on intensity and level of fitness). However, the other health benefits of running are just as important. Because it’s a cardiovascular activity, running improves the strength of your heart and helps to lower blood pressure. Additionally, studies have shown that running slows the overall aging process. Older runners remain healthier than non-runners, have fewer disabilities, and have less heart problems. Finally, running has psychological benefits. It’s great for stress relief and should help to reduce anxiety.
Common Running Injuries
One of the knocks on running is that there are injury risks. This is not entirely unfounded as common running injuries include runners knee, Achilles tendinitis, plantar fasciitis, shin splints, and stress fractures. However, most of these injuries can be prevented by not pushing yourself too hard, too fast. Simple things like developing proper form, trying to limit the amount of running on hard surfaces (roads/sidewalks), wearing good running shoes, and allowing adequate recovery go a long way toward eliminating these common running injuries.
How to Start Running for Beginners
Running might seem as simple as putting one foot in front of the other but in reality proper form includes a lot more technique. Running workouts actually begin at home with proper attire, a good pre-run diet, mental preparation, and of course full body warm-ups. When it comes to running form, you need to focus on posture, head and eyes, shoulders, arms and hands, stride length, and foot plant. Ideally, you want to stand up straight, focus straight ahead, keep your upper body relaxed, bend your elbows at 90 degrees with slightly unclenched fists, avoid overstriding, and try to land mid-foot. Finally, running workouts don’t end when you stop your run. You also need to perform a proper cool-down and stretching routine, focus on post-run diet, and allow adequate recovery time before your next run. These types of running tips for beginners are discussed in more detail in The Runners Blueprint. One great tip is about the run/walk method that helps boost endurance and reduces the likelihood of injuries.
Running for Weight Loss
Now that you have a better sense of how involved running can be, it’s time to discuss running for weight loss. As I mentioned, you’ll definitely burn calories by running. However, there are a variety of different ways to run, some of which provide for greater calorie burn. You can perform an easy run, long distance slow run, tempo run, hill run, or interval training. Obviously the longer you run, the more calories you’ll burn. The more intense you run, the more calories you’ll burn. However, there’s an inverse relationship between these two since you can’t perform high intensity exercise for extremely long time periods. That’s why it’s good to mix and match these strategies together on different days. I’ve discussed things like HIIT and Fartlek in further detail in other posts. Obviously there are other components to weight loss besides running. You can download this free guide to learn more about these components as well as running for weight loss.
Running Program for Beginners
As you can tell, running can be highly beneficial. While running for weight loss is a common goal, you can also derive other health benefits of running. Additionally, don’t let common running injuries scare you away as proper form and adequate recovery should limit potential problems. Finally, the best advice I can give on how to start running for beginners is to simply step outside and give it a try. Who knows, you might just like it.
Related posts:
- Huaraches: Wearing Invisible Shoes for Barefoot Walking and Barefoot Running
- Weight Loss Myths: Does the Mainstream Media Finally Understand How To Lose Weight?
- Workout Routines for Beginners: Strength Training Exercises
- Diet or Exercise? Which is better for weight loss?
- Weight Loss Math: How To Lose Weight
Posted in Beginners Workouts
Dave,
I have been running a little since last year and kind of like it. Me and my wife did a 10k in the fall last year and had a great time. I have a few friends that are die hard runners that do marathons and even 50K races! That is a little extreme for me, but I may work up to a half marathon at some point.
-Kelly
I try and run at least a few times a week and I miss when I do its very additive and after awhile it meditative and for sure its a great ( cheap) way to help lose weight and get fitter.
My heart and lungs love me much more now!
I did suffer injuries but now try to run on grass as much as possible.
Raymond
Nice post Dave,
I’ve never been big on the running since cross country back in school when I suffered a pretty bad knee injury (I fell over a tree branch). Since then I’ve just never wanted to get back into it.
However some of the people I talk to say they like to do timed sprint jog walks. Where they walk for 30 secs, jog for 30 secs and then sprint for 30 secs and repeat
- Lance
I have stayed away from long distance running for years. Not because it is ineffective but rather because as an ectomorph (skinny/ hardgainer), I was managing to look like a long distance runner, quite the opposite of the look I was going for.
I can definitely say that running is a great workout, although these days I do short interval training.
One thing I do recommend is for anyone that is going to do long distance running to keep their tennis shoes with as little wear and tear as possible. Once the padding on the soles start wearing down it’s time to get new ones. So every 3- 4 months you should replace the shoes.
This may sound expensive, but in reality you can get inexpensive and good quality running shoes. Having well padded shoes will be beneficial to your feet, ankles, shins, knees and even lower back.
-Sam
Dave,
Running may not be the most exciting form of exercise, but it is very effective and it can be enjoyable once you get into a good routine. As you mentioned, proper form and not pushing yourself too hard at the beginning are key. ChiRunning is a method that emphasizes relaxed, injury-free running and I would recommend this for anyone looking to get into running more frequently.
Alykhan
When I first started running I used to get trouble shin splints that made me stop for awhile. Then I started doing HIIT on the treadmill and that seemed to solve the problem with the splints. I then started back running on the surface and was amazed that they didn’t hurt anymore. Don’t know why but I’m not complaining.
Its an effective form of exercise if used properly. I think too many people try to overcompensate for the bad eating by running more. Unfortunately I dont think just running burns enough calories to cover eating 4-5 donuts. You’d have to running more than 2-3 miles.
Running for weight loss sounds like a great guide plus its free so you have nothing to lose.
-Thomas
Kelly,
I’ve never really been a big race fan but I do just enjoy a peaceful run, especially somewhere really scenic like Vermont or New Hampshire. Great way to exercise and enjoy the fresh air.
Raymond,
I think most people who run suffer some sort of injury, mostly due to running on hard pavement. Grass is the way to go.
Lance,
The walk, jog, sprint routine is a good one. Definitely a good way to use running for weight loss.
Sam,
Great advice on the importance of good running shoes. That’s another contributor to injuries.
Alykhan,
Even though it may not be overly exciting, running is almost always convenient since it requires little equipment. ChiRunning sounds like a good approach.
Thomas,
I think you’re right about diet and exercise. Too many people think they can out exercise a bad diet. Much easier to cut calories than spend a longer time exercising. Better for your body too.
Dave
Hi I am totally new to running and not that good at the moment I have started on a beginners guide to 5K I was getting on so well then sprained my ankle so had to stop im now back to week 2 doing 3mins running 3mins walk x 4 it doesnt sound like much but it does tire me out!! Im running mainly to loose weight is this a good method besides the sprint jog? Can i still loose weight running this way. Finally I wanted to ask some advice on mind concentration when I try to run further any tips for not thinking about how tired I am. Thanks
Lucy,
Sorry to hear you sprained your ankle. You should get back up to speed relatively quickly. It’s always easier to get to a place you’ve been than bust through a plateau. The routine you’re doing sounds like an interval training workout. With the intervals you’re doing, you’re likely to reduce glycogen levels and generate a nice afterburn effect where you continue burning calories after your workout. You can definitely lose weight this way. The more effort you exert during the running intervals, the better. Just be a little careful if you’re doing this every day. Our muscles can tire if we work them too hard. As for concentration, when I’m running outside, it’s pretty easy to just look at everything around you and take in the fresh air. However, you could just focus on something entirely different. Maybe plan your weekend, think about what’s on TV that night, etc. The last thing you want to do is think about how challenging the run is.
Also, if you’re more interested in weight loss using high intensity intervals, check out this post:
http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
Dave
Running is truly effective to keep your body fit and if you want to loose weight. There’s no doubt about its effectiveness and it can be attested by many runners. I myself run 1-2 times a week to keep my body fit. But it’s also true that you can get injured from running, so make sure that you take the proper precautions like stretching and warming up…
Ryan,
All excellent points.
Thanks,
Dave
I actually used to be a decent national standard runner when at school (many years ago)
So the other week, nearly thirty years on, I decided to give it another go.
I have got to say that I didn’t realize how unfit I have become. I think I am still only just recovering now. Then longest stretch I managed was about 100 yards without stopping.
Jeff
Jeff,
If you used to be a runner, I’m sure you’ll get back in shape. Just take it slow and give it time. One mile at a time!
Dave
When I started running a few months, I was doing a combination of running and walking – for a few minutes each as I built my endurance. I never realized it at the time but it was interval training. Running has toned up my entire body from head to toe. Of course, I do have quality running shoes, run only 3 times a week so I don’t overtrain and properly warm up and stretch afterwards. Recently, my nine-year old son has told me he wants to be on the track team when he goes to middle school so I guess I’m leading by example too.
Toni,
Sounds like a great method. Pass along the tips to your son!
Dave
Dave,
I don’t recall seeing a post about jumping rope so I thought I’d ask the question here. Anyway…
Since I live on the East Coast, the weather come November will be way too cold for me to run outside. So, keeping that in mind, what do you think of me performing my cardio routine with a jump rope instead of running during the awful winter months?
I figured I could also do my HIIT with a jump rope too. Unfortunately, I don’t have a big enough basement in my house to accomodate a treadmill or other big fitness equipment so I have to make adjustments given the smaller space parameters.
Also, I don’t currently belong to a gym so it has to be something I can do from home.
Jumping rope sounds so well, elementary school yard but it’s a cheap piece of equipment and very easy to store.
I just don’t want the big gains I’ve made in my fitness level regarding cardio to fly out the window once the warmer weather leaves us.
I’ve done some cardio DVD’s in the past but I quickly grew bored exercising in front of the t.v. and I never seemed to yield the same type of results I did with running.
Also, when I start up running again in April, I don’t want to have to spend the better part of a month to get my endurance levels to where they currently are – jogging 4 miles 3x/week.
Sorry for the long-winded post but I’d appreciate any feedback you could give me. Thanks.
Toni,
A jump rope post is on my to-do list even though I don’t get to do it as much as I’d like to any more. It does provide an excellent workout routine. My friend Rusty Moore does have a good post on jumping rope though:
Fitness Black Book Jump Rope Workout
This will provide for some nice variation to your running routine. However, it works different muscles than jogging so while it will help you stay in shape, don’t expect to start running at exactly the same pace as you currently are. Some of this comes down to your body’s ability to adapt and become more proficient at exercising. Running gets easier the more you do it. Jumping rope will get easier the more you do it. Jumping rope will not help make running easier. However, it will help you keep up your cardiovascular endurance. Does that make any sense?
Another alternative to running outside is to perform bodyweight circuits and plyometrics. Again, these can help with cardiovascular endurance but you’ll probably be sore once you start running 4 miles again. The only other alternative is to get a treadmill, join a gym, or find an indoor track. The good news is that if you can stay in shape over the winter, starting up the running program again should help you get in even better shape.
Dave
I recently found out, much to my surprise, that my 4-mile runs are only burning a little over 300 calories. I thought it would be more for some reason. Just out of curiosity, how much more calories does HIIT burn compared to the steady state cardio that I mainly do?
I know you’re busy but I thought you might be mildly interested, I started my own blog. The link is: http://community.motleyhealth.com/my-two-month-journey-world-running
It’s my first entry, I’m still feeling my way, lol. I’m ‘Fitmom’.
Toni,
It’s tough to measure how many calories any form of exercise burns because it depends on a person’s body weight, fitness level, intensity of exercise, etc. I’d say generally that a 20 minute HIIT routine could be as effective as an hour long steady state cardio routine. I generally believe that high intensity exercise burns 600 calories per hour so 20 minutes of HIIT would burn 200 calories. It may very well be higher or lower than this. There’s an after-burn effect to consider as well so it’s tough to really nail a number.
Thanks for the info on your blog. I’ll add it to my favorites and try to comment when I can. Love the name, Fitmom!
Dave
Thanks, Dave. Just to clarify it’s not my own personal website that I started (like you); I’m good but not that good, lol. It’s my own fitness blog within an already-established website that I frequent quite often. Perfect for someone like me because they’ve done all the work with the website. Yeah, the name…real original, I know.
Toni (or should I say Fitmom?),
Completely understand about the website. If you ever do decide to go your own route, let me know. I’d be happy to help.
Dave
I was thankful Dave that I stumbled on your site. I am currently working my site so this blog is a great help to me. Keep it up.
Janzlou,
Glad my site is helpful. Let me know if you have any questions.
Dave
Dave,
I was at the store last night and saw a weighted workout vest and almost bought it but figured I should do some research first. It had the ability to go from a 4 lb. to 8 lb. vest depending on how many one pound weights you put in the side of the vest. I was thinking of wearing it when I run – particularly when doing my sprinting. I really don’t know though because if the sole purpose is more calories burned maybe that’s counterproductive to me at this point given that I’m already pretty lean. If the vest would help me add some resistance maybe that’s good for say my quads. I’m confused about it’s real purpose but it seems to be the latest thing in fitness from what I’m seeing/hearing. What do you think?
Toni,
Honestly I wouldn’t run with a weighted vest. Maybe if you were just doing a low impact machine like an elliptical, but that’s it. I think carrying around the extra weight could potentially result in injury, especially with a high impact exercise like running. The last thing your knees need is extra trauma. However, if you want to add it to a walking routine or to make bodyweight exercises like pushups, pullups, squats, etc. more challenging, then go for it. Just my perspective though as I’m sure you’ll find plenty of people who have no problem running with extra weight.
Dave
By the way, great start on your blog! My wife especially enjoys your posts.
Dave,
That’s what I thought you’d say that the added weight would cause trauma to my thirty-nine year old knees, not what I need at this point in my life.
I’m glad your wife is enjoying my posts, that’s nice to hear. I wish I had more time to update the blog but with two kids…’me time’ is a precious commodity, as I’m sure you well know.
Toni,
I know all too well about the value of time!
Dave
I have started to see some signs of overtraining with four weekly running sessions (both steady state and intervals) so I’ve been thinking of cutting one steady state cardio session and replacing it with a kettlebell circuit. What do you think?
I’m happy with my body fat percentage and weight but I’m afraid I’ll backslide if I ease up on the cardio.
Are my fears justified?
Toni,
If you’re happy with your weight and body fat, then I’d definitely cut back on things a little. Maybe even consider replacing an interval workout with a kettlebell circuit instead of replacing steady state cardio. That should allow your legs to recover a little better. I don’t think you’ll see much change especially since you’re substituting one workout for another. This is a good time to switch to more of a maintenance approach and then you can ramp things up in a few months if you want to shoot for a new low in weight and/or body fat percentage.
Dave
Dave,
Just to clarify – then I’d be running (steady state) three times a week and doing kettlebells three times a week (among other things) if I followed your advice about not doing intervals. I was only sprinting once a week b/c it did take a few days for my legs to not feel sore and my energy level to return to normal.
Is it okay not to do HIIT for a few months? I used it primarily to get rid of my belly fat…that’s not really a problem anymore.
Toni
Toni,
I think that would be a good change of pace. Somehow I imagine your “steady state” running isn’t entirely slow and steady either since you’re trying to achieve better times when you run. Doing that type of running along with kettlebells should work well.
Dave