{"id":47588,"date":"2022-11-24T16:14:34","date_gmt":"2022-11-24T16:14:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47588"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"running-for-weight-loss","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/running-for-weight-loss\/","title":{"rendered":"Running For Weight Loss: Dos And Don&#8217;ts For Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Do_Know_The_Different_Types_Of_Running\" >Do: Know The Different Types Of Running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Dont_Skip_Warm_Up\" >Don&#8217;t: Skip Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Do_Be_Conscious_Of_Your_Fitness_Level\" >Do: Be Conscious Of Your Fitness Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Dont_Do_Too_Much_Too_Soon\" >Don\u2019t: Do Too Much Too Soon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Do_Pay_Attention_To_Your_Form\" >Do: Pay Attention To Your Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Dont_Run_Without_A_Plan\" >Don\u2019t: Run Without A Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Week_One\" >Week One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Week_Two\" >Week Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Week_Three\" >Week Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Week_Four\" >Week Four<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Do_Make_Time_For_Cross-Training\" >Do: Make Time For Cross-Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Dont_Neglect_Strength_Training\" >Don\u2019t: Neglect Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Do_Listen_To_Your_Body\" >Do: Listen To Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Dont_Ignore_The_Weather\" >Don\u2019t: Ignore The Weather<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Do_Find_A_Running_Buddy\" >Do: Find A Running Buddy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Dont_Forget_To_Fuel\" >Don&#8217;t: Forget To Fuel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Do_Set_Goals\" >Do: Set Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Do_Maintain_A_Calorie_Deficit\" >Do: Maintain A Calorie Deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Dont_Compare_Yourself_To_Others\" >Don\u2019t: Compare Yourself To Others<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Do_Have_Fun\" >Do: Have Fun<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Aerobic exercise scores high when it comes to burning calories and losing weight. In fact, running is one of the most effective forms of aerobic exercise. When done right, it can burn up to 600 calories in only 30 minutes\u2014an impressive feat! <\/span><span style=\"font-weight: 400;\">As a beginner, one might think all you have to do is lace up and go. However, there are certain dos and don\u2019ts anyone should take into account to make sure they\u2019re running for weight loss effectively.\u00a0<\/span><span style=\"font-weight: 400;\">In this article, we&#8217;ll go over the basics for weight loss basics. We&#8217;ll discuss the dos and don&#8217;ts of running for beginners so that you could make the most out of your running routine and see results within weeks.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Know_The_Different_Types_Of_Running\"><\/span><strong>Do: Know The Different Types Of Running<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are different styles of <a href=\"https:\/\/betterme.world\/articles\/overweight-running\/\">running<\/a>, each with their own set of benefits. Below are the most popular types of running:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Base runs <\/b><span style=\"font-weight: 400;\">&#8211; also known as easy runs, these are slower paced runs that help build your aerobic base and increase your endurance. They are short to moderate in distance (5-10 km) and should make up the majority of the running mileage of a beginner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Long runs <\/b><span style=\"font-weight: 400;\">&#8211;\u00a0 these are, as the name suggests, longer runs that help build endurance and stamina. They are done at the same pace as base runs, but the distance is increased (10-20 km).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Interval training<\/b><span style=\"font-weight: 400;\"> &#8211; this type of running involves alternating between periods of high-intensity running and low-intensity running or walking. It is a great way to burn more calories in a shorter period of time and improve your speed and aerobic fitness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tempo runs<\/b><span style=\"font-weight: 400;\"> &#8211; these are fast-paced runs that help improve your speed and running economy (how efficiently you use oxygen while running). Tempo runs are usually done at a pace that is about 10-20 seconds per kilometer slower than your 5k race pace.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hill repeats <\/b><span style=\"font-weight: 400;\">&#8211; this type of running involves running up a hill for a certain distance or time, and then jogging or walking back down to recover. It is a great way to build strength and power.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recovery runs &#8211;<\/b><span style=\"font-weight: 400;\"> these are slow, easy runs that help your body recover from the harder workouts. They should make up a small percentage of your total running mileage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progression runs<\/b><span style=\"font-weight: 400;\"> &#8211; these are runs that start slow and get progressively faster. They are a great way to improve your speed and running economy. They mimic the feeling of a race, which can help you mentally prepare for competition.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Skip_Warm_Up\"><\/span><strong>Don&#8217;t: Skip Warm Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A common misconception is that you don&#8217;t need to warm up before running because it&#8217;s not a high-intensity activity. However, warming up is just as important for running as it is for any other type of exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Warming up helps increase your heart rate and body temperature, which makes your muscles more pliable and less likely to get injured (<\/span><a href=\"https:\/\/www.tricitymed.org\/2016\/12\/warming-cooling-important\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). It also helps to mentally prepare you for the run ahead.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple warm-up routine should consist of 5-10 minutes of light <a href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/\">jogging<\/a> or walking, followed by some dynamic stretches. Dynamic stretches are active movements that take your joints and muscles through a full range of motion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370952\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). They are different from static stretches, which are done while your body is at rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of dynamic stretches for runners include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butt kicks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking lunges.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><i>What To Wear Running In Winter For Comfort And Best Performance<\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running\"><img decoding=\"async\" class=\"aligncenter wp-image-47132 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593-1024x576.png\" alt=\"running for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Be_Conscious_Of_Your_Fitness_Level\"><\/span><strong>Do: Be Conscious Of Your Fitness Level<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How far, fast, and often you run is determined by <a href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/\">your abilities<\/a>. Your starting point will be different from someone who\u2019s been running for years. The most important thing is to assess your fitness level and design a running plan based on that.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re a beginner, we recommend starting with a run\/walk program. Alternate one minute of running with one minute of walking for a total of 20 minutes, three times per week. As you get stronger and your endurance improves, you can start running for longer periods of time.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Do_Too_Much_Too_Soon\"><\/span><strong>Don\u2019t: Do Too Much Too Soon<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The level of exertion you put into <a href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\">running<\/a> will have an inverse relationship to how much you enjoy it. In other words, the harder you push yourself, the more likely you are to get burnt out and hate running.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ease into things by starting with shorter runs at a slower pace. As your fitness level improves, you can gradually increase the duration and intensity of your runs.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Pay_Attention_To_Your_Form\"><\/span><strong>Do: Pay Attention To Your Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your form plays a big role in how effective your runs are. Poor form can lead to injuries, while proper form will help you run <a href=\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\">more efficiently<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a few key things to keep in mind when it comes to form:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your shoulders back and relaxed.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing your arms back and forth in opposition to your legs. Keep your head up and look straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land on your midfoot and roll through to your toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your strides short and quick.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Avoid the following form mistakes:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slouching forward at the waist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hunching your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Looking down at your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overstriding (landing with your foot too far in front of your body).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running with a heel-to-toe stride (landing on your heel and rolling through to your toes).<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running\">Start transforming your body now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running\"><img decoding=\"async\" class=\"aligncenter wp-image-43407 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/19.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Run_Without_A_Plan\"><\/span><strong>Don\u2019t: Run Without A Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consistency is an <a href=\"https:\/\/betterme.world\/articles\/swimming-vs-running\/\">important<\/a> part of any running program. But without a plan, it\u2019s easy to get off track and start skipping runs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To stay on track, we recommend setting some goals and writing out a schedule of when you\u2019re going to run. Having specific days and times set aside for running will make it easier to stick to your plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below is a sample schedule for <a href=\"https:\/\/betterme.world\/articles\/running-with-a-weight-vest\/\">running<\/a> three times per week:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_One\"><\/span><strong>Week One<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On each day, begin with a 5-minute warm-up walk, followed by:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> Run for 2 minutes, walk for 1 minute (repeat this 8 times)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Run for 3 minutes, walk for 1 minute (repeat this 6 times)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">Run for 4 minutes, walk for 1 minute (repeat this 5 times)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">End each session with a 5-minute cool-down walk.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_Two\"><\/span><strong>Week Two<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On each day, begin with a 5-minute warm-up walk, followed by:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">Run for 3 minutes, walk for 1 minute (repeat this 8 times)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Run for 4 minutes, walk for 1 minute (repeat this 6 times)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">Run for 5 minutes, walk for 1 minute (repeat this 5 times)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">End each session with a 5-minute cool-down walk.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_Three\"><\/span><strong>Week Three<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On each day, begin with a 5-minute warm-up walk, followed by:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">30 minutes easy run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> 30 minutes easy run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">20-30 minute tempo run*<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A tempo run is a type of workout where you run at a \u201ccomfortably hard\u201d pace for a given period of time. End each session with a 5-minute cool-down walk.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_Four\"><\/span><strong>Week Four<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On each day, begin with a 5-minute warm-up walk, followed by:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> 35 minutes easy run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> 35 minutes easy run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">25-35 minute tempo run<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">End each session with a 5-minute cool-down walk.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/benefits-of-hill-running\/\"><i>Benefits Of Hill Running And How To Do It Correctly<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running\"><img decoding=\"async\" class=\"aligncenter wp-image-43403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10-1024x576.png\" alt=\"running for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Make_Time_For_Cross-Training\"><\/span><strong>Do: Make Time For Cross-Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cross-training is a form of <a href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\">exercise<\/a> that helps to improve your running performance by working other muscle groups. It\u2019s important to cross-train because it helps prevent injuries, improves your overall fitness level, and makes you a more well-rounded runner (<\/span><a href=\"https:\/\/recsports.osu.edu\/articles\/what-is-cross-training\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of cross-training activities for runners include swimming, biking, rowing, and weightlifting.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Neglect_Strength_Training\"><\/span><strong>Don\u2019t: Neglect Strength Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to cross-training, strength training is another important component of a well-rounded running program. Strength training helps to build strong muscles, tendons, and ligaments, which can help prevent injuries (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a number of ways to incorporate strength training into your running program. For example, you could do bodyweight exercises (push-ups, sit-ups, squats, lunges, etc.) three times per week. Or, you could lift weights two or three times per week.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Listen_To_Your_Body\"><\/span><strong>Do: Listen To Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running is a high-impact <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">activity<\/a>, which means there\u2019s a risk of injuries if you don\u2019t listen to your body (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1439399\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Pay attention to how your body feels during and after runs. If you start to experience pain, take a break and see a doctor if the pain persists.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to allow your body time to recover after runs. This means getting enough sleep and eating a healthy diet. Recovery is when your body adapts to the stresses of running and gets stronger.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Ignore_The_Weather\"><\/span><strong>Don\u2019t: Ignore The Weather<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The weather can have a big impact on your runs. If it\u2019s too hot or humid, you risk dehydration and heat exhaustion. If it\u2019s too cold, you could get hypothermia. And if it\u2019s raining or snowing, you could slip and fall.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before heading out for a run, check the weather forecast and dress appropriately. In general, you should dress as if it\u2019s 20 degrees warmer than it actually is. This will help you avoid getting too cold during your run.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Find_A_Running_Buddy\"><\/span><strong>Do: Find A Running Buddy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running with a friend can make the time fly by and make running more enjoyable. If you don\u2019t have a friend who likes to run, there are a number of running groups you can join. This is a great way to meet new people and stay motivated.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running\"><img decoding=\"async\" class=\"aligncenter wp-image-44364 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207552-1024x576.png\" alt=\"running for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207552.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207552-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207552.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207552.png 1537w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Forget_To_Fuel\"><\/span><strong>Don&#8217;t: Forget To Fuel<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your diet plays a big role in your running performance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4540168\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Eating the right foods will give you the energy you need to run your best.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the best foods for runners include complex carbohydrates (whole grains, sweet potatoes, oats, etc.), lean protein (chicken, fish, tofu, etc.), fruits and vegetables, and healthy fats (nuts, seeds, avocados, etc.).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carb timing is also important for runners (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5596471\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Simple carbs (sugars) should be eaten close to runs for energy, while complex carbs should be consumed at other times for sustained energy.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running\">start transforming your life now<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Set_Goals\"><\/span><strong>Do: Set Goals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Setting goals will help you stay motivated and on track with your running program. Make sure your goals are specific, measurable, achievable, relevant, and time-bound (SMART).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a specific goal might be to run a 5K race in eight weeks. A measurable goal would be to run three times per week and log your mileage. An achievable goal would be to gradually increase your mileage each week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A relevant goal would be to focus on improving your endurance. And a time-bound goal would be to sign up for a race that\u2019s eight weeks away.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Maintain_A_Calorie_Deficit\"><\/span><strong>Do: Maintain A Calorie Deficit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weight loss inevitably comes down to one thing: creating a calorie deficit (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This means you need to burn more calories than you consume.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a number of ways to create a calorie deficit, but the most effective way for runners is to combine a healthy diet with regular running. Runners who are trying to lose weight should aim for a calorie deficit of 500 to 1,000 calories per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While at it, they should be on a high-protein diet, which has been shown to boost metabolism and help with weight loss. This will also come in handy in preventing muscle loss as you shed pounds.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Compare_Yourself_To_Others\"><\/span><strong>Don\u2019t: Compare Yourself To Others<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Comparing yourself to other runners is a recipe for discouragement. Everyone is different and runs at their own pace. Some people are naturally gifted runners, while others have to work hard to see results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only person you should compare yourself to is the person you were yesterday. As long as you\u2019re seeing progress, you\u2019re on the right track.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Have_Fun\"><\/span><strong>Do: Have Fun<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running should be enjoyable. If it\u2019s not, you\u2019re likely to give up. Find ways to make running fun for you. This might mean listening to music or podcasts, running in new locations, or signing up for fun races.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running is a great way to lose weight and improve your overall health and fitness. But, it\u2019s important to do it the right way. By following these tips, you should be on your way to becoming a healthier and happier runner.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=1558&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Running\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Aerobic exercise scores high when it comes to burning calories and losing weight. In fact, running is one of the most effective forms of aerobic exercise. When done right, it can burn up to 600 calories in only 30 minutes\u2014an impressive feat! As a beginner, one might think all you have to do is lace [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47589,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[122],"class_list":["post-47588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Running For Weight Loss: Dos And Don&#039;ts For Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking to start \u2605 RUNNING FOR WEIGHT LOSS? \u27a4 Here are some tips on how to get started the right way. Find out what to do (and what not to do) to make the most of your running program.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running For Weight Loss: Dos And Don&#039;ts For Beginners\" \/>\n<meta property=\"og:description\" content=\"Looking to start \u2605 RUNNING FOR WEIGHT LOSS? \u27a4 Here are some tips on how to get started the right way. Find out what to do (and what not to do) to make the most of your running program.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2020152818-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Running For Weight Loss: Dos And Don&#8217;ts For Beginners\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/\"},\"wordCount\":2117,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2020152818-scaled.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Aerobic exercise scores high when it comes to burning calories and losing weight. In fact, running is one of the most effective forms of aerobic exercise. When done right, it can burn up to 600 calories in only 30 minutes\u2014an impressive feat! <\/span><span style=\\\"font-weight: 400;\\\">As a beginner, one might think all you have to do is lace up and go. However, there are certain dos and don\u2019ts anyone should take into account to make sure they\u2019re running for weight loss effectively.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">In this article, we'll go over the basics for weight loss basics. We'll discuss the dos and don'ts of running for beginners so that you could make the most out of your running routine and see results within weeks.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n&nbsp;\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Do: Know The Different Types Of Running<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are different styles of <a href=\\\"https:\/\/betterme.world\/articles\/overweight-running\/\\\">running<\/a>, each with their own set of benefits. Below are the most popular types of running:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Base runs <\/b><span style=\\\"font-weight: 400;\\\">- also known as easy runs, these are slower paced runs that help build your aerobic base and increase your endurance. They are short to moderate in distance (5-10 km) and should make up the majority of the running mileage of a beginner.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Long runs <\/b><span style=\\\"font-weight: 400;\\\">-\u00a0 these are, as the name suggests, longer runs that help build endurance and stamina. They are done at the same pace as base runs, but the distance is increased (10-20 km).<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Interval training<\/b><span style=\\\"font-weight: 400;\\\"> - this type of running involves alternating between periods of high-intensity running and low-intensity running or walking. It is a great way  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/\",\"url\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/\",\"name\":\"Running For Weight Loss: Dos And Don'ts For Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2020152818-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking to start \u2605 RUNNING FOR WEIGHT LOSS? \u27a4 Here are some tips on how to get started the right way. 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Find out what to do (and what not to do) to make the most of your running program.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/running-for-weight-loss\/","og_locale":"en_US","og_type":"article","og_title":"Running For Weight Loss: Dos And Don'ts For Beginners","og_description":"Looking to start \u2605 RUNNING FOR WEIGHT LOSS? \u27a4 Here are some tips on how to get started the right way. Find out what to do (and what not to do) to make the most of your running program.","og_url":"https:\/\/betterme.world\/articles\/running-for-weight-loss\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2020152818-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/running-for-weight-loss\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"Running For Weight Loss: Dos And Don&#8217;ts For Beginners","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/running-for-weight-loss\/"},"wordCount":2117,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/running-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2020152818-scaled.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Aerobic exercise scores high when it comes to burning calories and losing weight. In fact, running is one of the most effective forms of aerobic exercise. When done right, it can burn up to 600 calories in only 30 minutes\u2014an impressive feat! <\/span><span style=\"font-weight: 400;\">As a beginner, one might think all you have to do is lace up and go. However, there are certain dos and don\u2019ts anyone should take into account to make sure they\u2019re running for weight loss effectively.\u00a0<\/span><span style=\"font-weight: 400;\">In this article, we'll go over the basics for weight loss basics. We'll discuss the dos and don'ts of running for beginners so that you could make the most out of your running routine and see results within weeks.<\/span>\r\n\r\n\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><strong>Do: Know The Different Types Of Running<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There are different styles of <a href=\"https:\/\/betterme.world\/articles\/overweight-running\/\">running<\/a>, each with their own set of benefits. Below are the most popular types of running:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Base runs <\/b><span style=\"font-weight: 400;\">- also known as easy runs, these are slower paced runs that help build your aerobic base and increase your endurance. They are short to moderate in distance (5-10 km) and should make up the majority of the running mileage of a beginner.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Long runs <\/b><span style=\"font-weight: 400;\">-\u00a0 these are, as the name suggests, longer runs that help build endurance and stamina. They are done at the same pace as base runs, but the distance is increased (10-20 km).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Interval training<\/b><span style=\"font-weight: 400;\"> - this type of running involves alternating between periods of high-intensity running and low-intensity running or walking. 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