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Running is an excellent form of cardiovascular exercise that can greatly aid in weight loss.
While walking can burn 200-400 calories an hour, running can actually burn between 400-800 calories an hour, depending on the pace of a runner.
Because it does not require more than running shoes and proper clothing, running is also an excellent exercise that can be done almost anywhere. |
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Running for Health and Weight LossIf you are interested in running as a form of exercise, it is important to remember that running requires a great deal of stamina and strength. This means that you should not start out trying to run several miles at a time. Instead, it will require that you start out with a small goal, like 1-2 miles a few times per week for the first several weeks and then build up to longer distances more frequently.
Of course, many runners simply enjoy “jogging,” which can be done at any given pace. This is the most recreational form of running, done usually for cardiovascular exercise. Most experts recommend jogging between 3-4 times a week, for 20-30 minutes at a time in order to achieve weight loss results. With an average pace of even a 12-minute mile, an individual can still burn up to 500 calories an hour.
There are several ways to make running more enjoyable, as well as make an activity that can be done throughout the year. Many runners actually try to sign up for a small running event that can help them work towards their goal. This helps with staying on task and having a reason to get up and run every day.
Although a race may put in your mind marathon running, not all races are 26.2 miles long. There are yearly races in all different parts of the country that are as small as 5K, or 3.1 miles long, with everything in between. Some runners will run a diverse number of races throughout the year, anywhere from 5K to marathon running, just to help with training and keep them goal oriented.
As well, to help add additional excitement to running, many runners enjoy trail running, or running on a surface other than the road or on a treadmill. Special running shoes are available for trail running that help create more traction on surfaces like rocks, sticks or even sand. This will prevent runners from falling.
Although it seems very straightforward and simple, there are actually specific techniques to keep in mind to help improve your running abilities. These include keeping a straight posture, with knees bent slightly, elbows in and down near your sides and your head and chest up and out. Running on a smooth surface will also help to avoid injuries.
The most common injuries associated with running are in the legs and hips. Because of the pounding on the joints, often times runners have problems with the knees, hips and ankles. It is not recommended to begin a running program if you already experience problems in the lower extremities.
No matter where you plan on running, or for what distance, it is important to find a good pair of running shoes to help prevent injury to the knees and feet. Also, it is essential to dress for the weather, as runners tend to get overheated in the hot summer months or cold from breaking a sweat outdoors in the winter months.
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