How to Lose weight by running

Fitness | Navee Rae | December 3, 2009 at 8:16 pm

Too many people have been turned off of running simply by trying to start off too fast. Then injuries happen and your body just aches and most often people quit. Beginners should start slow. Often you will see programs that work to get a person off the couch and running three miles (or 5K) in a few months.

Each session should take about 20 or 30 minutes, three times a week. This program will get you fit.

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don’t worry about how fast you’re going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

There are two ways to meet your goals: measure your runs by time or by distance. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It’s not important to have the distances absolutely exact.

One way to keep track is through iPhone apps that cater to building you to a 5k.

	Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.	Sun.	Week Total
1	Walk briskly for 1 mile. Run 2 min. every half mile until you reach 3.5 total miles. Walk 0.5 mile.	Walk 3-5 miles.	Off	Walk 1 mile. Run 3 min. every half mile until you reach 3.5 miles. Walk 0.5 mile.	Off	Walk 3-5 miles, including 10 run/walk intervals (run 30 sec., walk 1 min.) in the last mile.	Off	16-20 miles
2	Walk 1.5 miles. Run 5 min., walk 5 min.; do 3 times. Walk 1-2 miles.	Walk 3-5 miles.	Off	Repeat Week 1 Thursday.	Off	Repeat Week 2 Monday.	Off	18-20 miles
3	Walk 1.5 miles. Run 10 min., walk 5-7 min., run 10 min., walk 5-7 min.	Walk 3-5 miles.	Off	Repeat Week 3 Tuesday.	Off	Walk 1.5 miles. Run 10 min., walk 5 min., run 5 min., walk 5 min., run 10 min., walk 5-10 min.	Off	16-20 miles
4	Walk 1 mile. Run 3 min., walk 2 min.; do a total of 10 times. Walk 5 min.	Walk 1 mile. Run 15 min., walk 5 min., run 15 min., walk 5 min.	Off	Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes.	Off	Walk 1 mile. Run 10 min., walk 5 min.; do that 15-min. sequence 3 times.	Off	17.5 miles
5	Walk 1 mile. Run 3 min., walk 2 min.; do that 5-min. sequence a total of 10 times. Walk 5 min.	Walk 1 mile. Run 20 min., walk 5 min., run 20 min., walk 5 min.	Off	Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes.	Off	Walk 1 mile. Run 15 min., walk 5 min.; do that 20-min. sequence 3 times.	Off	20 miles
6	Walk 1 mile. Run 3 min., walk 2 min.; do that 5-min. sequence a total of 10 times. Walk 5 min.	Walk 1 mile. Run 25 min., walk 5 min., run 25 min., walk 5 min.	Off	Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes.	Off	Walk 1 mile. Run 20 min., walk 5 min.; do that 25-min. sequence 3 times.	Off	22.5 miles