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Running For Fat Loss
There is no doubt that running is a great way to lose weight. Minute for
minute, more calories are burned running than in almost any other activity.
For example, a 170-pound man running at a steady ten minutes per mile will
burn approximately 380
calories in just a half an hour. Increase the speed or throw in some
intervals (faster paced sections) and the total calories burned increases
even further.
For some fit people, running
has distinct advantages. First of all it's
simple and inexpensive. A fancy gym and all the associated membership dues
are not required. No expensive equipment is required. All that is needed is
a top notch pair of running shoes and comfortable breezy clothes. Just step
out the door and almost everyone is ready to run.
There are other advantages. You can train year round (if the weather turns
nasty, use an indoor treadmill), you can keep running even when away on
business or a holiday. Running can be quite sociable, you can either run
with friends, or join a local running club.
One concern that many people have about running is that it will wear down
their joints and cause arthritis. However, recent research suggests just the
opposite, that is, providing one obtains good
advice from a qualified trainer!
Researchers from Stanford University compared 538 members of a running club
with 423 people who had never exercised. What they found was that while 20%
of those who never exercised had joint pain and disability, only 5% of the
runners experienced such symptoms. In addition, the runners sported greater
bone density and less bone mineral loss.
How much does one need to run to enjoy these healthful benefits? The
researchers estimated that a weekly mileage of between 10 and 15 miles is
optimum.
Interestingly this is also the range required in order to make a significant
difference regarding both weight loss and fitness levels. If you are just
beginning your running career, here are some tips:
Shoes: Always run in proper running shoes, purchased from a reputable
store. There are real differences in different running shoes. A good sports
equipment and supply shop will find a pair that is right for your size,
mileage and running style, meaning your personal gait. This is important as
everyone has a unique and different natural gait. Some naturally place more
pressure on the heels while running. Another may place more pressure on the
instep of the foot. Assuming a good pair of running shoes has been
purchased, expect to purchase a new pair every 300 miles or so, as the
cushioning will be compressed and the shoe stretched, thereby offering
reduced support and cushion for the feet.
Where to run: The surface you run on will render a notable difference
regarding the running experience. Ideal surfaces have a bit of
"give"
to them, and will be kinder on the feet and legs in the long run. Thus
concrete is the worst, followed by tarmac. Grass, sand, and dirt are all
great, but be careful running "off
road" on uneven surfaces
when new to the sport. Those carrying a substantial amount of weight should
start off slowly on an even surface until weight loss occurs and muscle
strength is gained. This reduces the likelihood of a sprained
ankle, which
can keep one indoors for weeks and even months.
Start slowly: There are two reasons for this. The first refers to how
much and how often you run. Three times per week is ideal so that the legs
will have time to recover between each run, but it's
frequent enough to realize a difference to both weight and fitness.
Although you may be exited about beginning your new sport, don't
jump straight into running. Beginning runners have the highest injury rate
of all runners. The best way to start is to walk for ten minutes, then run a
couple of minutes, walk five minutes, run two minutes, walk five minutes,
run two, then walk home the last five minutes. For a 30 minute workout it
looks like this:
Each time you run, gradually increase the running portion of your workout
and decrease the walking. Even if you just add one minute per session, by
the time you've
accomplished this interval three times a week for a month,
you'll be running close to
thirty minutes. This is exciting in and of itself.
Warm up exercises before a run are a must. Research shows that
warming up
dramatically reduces the risk of injury in a wide range of sports. The
standard running warm up is simple. Begin slowly by power walking, then
jogging and gradually increase to your full pace over the first ten minutes
of your run.
This allows your muscles, joints and cardiovascular system to warm up and
will ultimately allow you to run longer and harder, should you so choose.
Healthy diet: Anybody's
new running career should be accompanied by a healthful diet. In order to
increase muscle mass, cardiac strength, speed and longevity, all junk and
processed foods should be avoided. A menu that concentrates on healthful
fats,
phytonutrients rich fruits and vegetables, whole grains and lean protein
will go a long way in helping to reduce body fat while gaining strength and
endurance.
Running regularly will help you lose weight and achieve physical fitness at
a faster rate than any other sport. Running is easily accessible for the
majority and easy on the pocket book as well. This is not to say that other
forms of exercise should not be entertained if the thought of running does
not seem appealing. Exercise in any form is beneficial and healthful to
anyone trying to lose weight.
Dr. Linda Kennedy MS SLP ND
References
http://archinte.ama-assn.org/cgi/content/abstract/168/15/1638
Lean
body mass and weight-bearing activity in the prediction of bone mineral
density in physically active men. Journal of Strength Conditioning,
February, 2009
American Journal of Sports Medicine, vol. 16(3), pp. 285-294, 1988
You must seek approval from your doctor
before starting any new diet.
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