Ready to tie up and shed those extra pounds? Starting a weight loss journey can be scary if you’re new to running. But with the right mindset and a plan, you can lose those extra pounds and gain confidence when you start a new running habit.
This beginner’s plan is made to help you lose weight and fall in love with the sport so you can live a healthier and more active life. Running is an exercise you can do anywhere, and its benefits go beyond physical fitness; it can improve mental well-being, boost mood, and give you a sense of achievement.
By following this plan, you’ll progress at your own pace, build endurance, and see results, all while enjoying the journey to a fitter, more confident you.
Why Running Promotes Weight Loss
Running is good for weight loss because of its high caloric expenditure (meaning you burn more calories) and its ability to increase metabolism (2). When you run, your body uses stored fat for energy, so it’s a great tool for fat loss.
Also, running builds lean muscle mass, which can further increase your resting metabolic rate so your body burns more calories even when you’re at rest (3). The intensity of running can also cause an “afterburn” effect, also known as excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories even after you’ve finished your workout (1).
The rhythm of running can improve cardiovascular health, increase endurance, and create a calorie deficit for weight loss. As you keep on running, you not only lose pounds but also build a habit that leads to long-term weight management and overall well-being.
Running 101
Running is easy to do to get fit, but you have to start off on the right foot (literally). The right gear can make all the difference. Here are some things to consider if you’re thinking of starting running to lose weight.
Shoes
One of the most important parts of running is your shoes. Invest in a good pair of running shoes that have the right support for your feet. This will prevent injuries and keep you comfortable during your runs. Shoes with good arch support and cushioning are a must.
Know your arch type. It’s good to get the right shoes for your needs. There’s no harm in consulting a professional to determine if you need special shoes to avoid any future strains.
Believe me, better safe than sorry!
Clothing
Your running clothes should be light and breathable. Choose moisture-wicking fabrics that will keep you dry. Proper running clothes will make you feel good and perform better.
Try different types of clothing. Some run in shorts (depending on the weather), while others feel more comfortable with long-wear clothing.
Hydration is Important
Hydration is key when running, especially for weight loss. Make sure to drink water before, during, and after your run. Dehydration can lead to fatigue and poor performance, making it harder for you to stick to your running plan.
Remember, if you’re sweating a lot or if you’re in hot weather, you need to add extra water to your hydration routine.
Your Personalized Beginner Running Plan
A well-structured running plan that is tailored to your fitness level and weight loss goals can make all the difference. So, what to you need to consider when starting?
Start Slow
If you’re new to running, start with a mix of walking and running. For example, alternate between one minute of running and two minutes of walking. Gradually increase the running intervals as your fitness improves.
Set Realistic Goals
Set achievable goals that will keep you motivated. For example, run for 20 minutes three times a week. Track your progress, and you’ll stay committed to your weight loss journey.
Don’t overwhelm yourself with unrealistic goals. Don’t expect to run a marathon in just a couple of weeks. Not only will it give you peace of mind, but it will also prevent injuries.
Strength Training
Running alone is good exercise, but the best results can be achieved when you combine it with other workouts.
Strength training is part of your running routine and is important to boost performance and support weight loss goals. Strength training builds and tones muscles that will improve running efficiency and endurance.
Also, stronger muscles and joints will lead to better stability and balance, reducing the risk of injuries common with running. Focus on exercises that target the core, legs, and glutes, as these are the areas involved in running mechanics.
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Listen to Your Body
Pay attention to how your body feels during and after each run. If you feel pain or discomfort, take a break and consult a doctor if necessary. Consistency is key.
Nutrition for Weight Loss When Running
Running won’t help you lose weight unless you pair it with proper nutrition. To lose weight, you need to have a caloric deficit, which means you need to eat less than what your body needs (4)
Balanced Diet
A balanced diet while running is important for your weight loss journey. A well-rounded diet should have a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.
Fruits and vegetables are packed with vitamins, minerals, and fiber that help with digestion and keep you full. Lean protein sources like chicken, fish, beans, and tofu are important for muscle repair and recovery, especially after a workout. Whole grains like quinoa, brown rice, and oats provide the carbohydrates to fuel your runs and give you the energy to perform.
Also, pay attention to portion sizes – even healthy foods can add weight if consumed excessively. Meal prepping will help you control portion sizes and make sure you’re eating nutritious foods throughout the week.
Be mindful of snacking. Choose healthy snacks that complement your diet, like nuts, Greek yogurt, or fruit, to prevent unhealthy cravings.
Lastly, consider consulting a health coach or health professional who can help you create a diet plan that will work with your exercise routine and weight loss goals. Running with a comprehensive nutrition plan will supercharge your efforts and help you achieve long-term success on your weight loss journey.
Pre and Post-Workout Nutrition
Eat a small meal or snack before you run to perform better. Choose foods that are high in carbs and low in fat and fiber, like bananas or toast with a dollop of peanut butter (don’t add too much).
After your run, refuel with a combination of protein and carbs. This will help with muscle recovery and energy stability. A smoothie with protein powder and fruits is a great option.
And, most importantly, don’t forget water. As mentioned earlier, hydration is key!
Overcoming Challenges
Running can be tough, but knowing how to overcome common problems will keep you on track.
- Staying Motivated: Find a running buddy or join a running group to stay motivated. Having someone to share your progress with makes running more fun.
- Preventing Injuries: Warm up before each run and cool down after. Stretching helps improve flexibility and reduces the risk of injuries. Also, rest and recover on non-running days.
- Managing Time: Incorporate running into your daily routine by scheduling it like any other important activity. Whether early in the morning or late in the evening, find a time that works for you. Stick to a consistent schedule to get the best results.
- Measuring Progress and Setting New Goals: Tracking your progress will help you stay motivated and set new challenges. Don’t rely solely on the scale. While it’s a good indicator, it shouldn’t be the only one. Take measurements, progress pictures, and overall feelings to know if you’re on the right track.
- Setting New Challenges: Once you’ve reached your initial goals, set new ones. Maybe aim to run 5K or increase your running frequency. Continuous improvement is key to long-term success.
- Celebrate Milestones: Celebrate your achievements no matter how small. Reward yourself for reaching milestones to stay motivated and focused on your weight loss goals.
Still struggling with your running routine? Talk to a fitness professional. They can create a custom program for you based on your goals and needs.
Read more: Gamify Exercise: How to Turn Exercise Into Play
4-Week Running Plan to Lose Weight
So, are you ready to get started? A structured plan will make your running routine and weight loss more manageable.
We’ve created a simple 4-week running plan for beginners to lose weight. Remember, you can modify it, so always consult a health professional before adding anything new to your routine.
Week 1
- Day 1: 10 minutes run, 20 minutes walk
- Day 2: Rest
- Day 3: 15 minutes run, 15 minutes walk
- Day 4: Rest
- Day 5: 10 minutes run, 20 minutes walk
- Day 6: Rest
- Day 7: 20 minutes walk
Week 2
- Day 1: 15 minutes run, 15 minutes walk
- Day 2: Rest
- Day 3: 20 minutes run, 10 minutes walk
- Day 4: Rest
- Day 5: 15 minutes run, 15 minutes walk
- Day 6: Rest
- Day 7: 25 minutes walk
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Week 3
- Day 1: 20 minutes run, 10 minutes walk
- Day 2: Rest
- Day 3: 25 minutes run
- Day 4: Rest
- Day 5: 20 minutes run, 10 minutes walk
- Day 6: Rest
- Day 7: 30-minute walk
Week 4
- Day 1: 25 minutes run
- Day 2: Rest
- Day 3: 30-minute run
- Day 4: Rest
- Day 5: 25 minutes run
- Day 6: Rest
- Day 7: 35 minutes walk
Beginners should start with shorter runs and build up gradually. Aim for 20-30 minutes of running at least 3 times a week. Yes, running 30 minutes a day can help you lose weight, but remember it needs to be combined with a healthy diet. A good running schedule is a balanced one with a mix of running and walking, rest days, and gradually increasing your running time and intensity. Start with a beginner-friendly running plan, invest in good gear, and focus on a balanced diet. But most importantly, make sure you stay consistent and listen to your body.Frequently Asked Questions
How long should a beginner run to lose weight?
Can I lose weight by running 30 minutes a day?
What is a good running schedule for weight loss?
How do you start running for weight loss?
Conclusion
Consistency is key. Exercise with a balanced diet rich in nutrients, and you’ll be on your way to your weight loss goals.
Tracking your progress is also important to keep you motivated and adjust your routine as needed. Running also gives you mental well-being, stress relief, and a sense of accomplishment.
Solo or with a group, having a community makes it more fun. As you run along, celebrate each step and stick to your health and fitness goals.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- EPOC Comparison Between Resistance Training and High-Intensity Interval Training in Aerobically Fit Women (pubmed, 2021)
- Greater Weight Loss from Running than Walking during 6.2-yr Prospective Follow-up. (pubmed, 2013)
- Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. (pubmed, 2020)
- The Effect of High Intensity Interval Run Training on Cross-sectional Area of the Vastus Lateralis in Untrained College Students. (pubmed, 2017)
