Track running takes discpline and preparaton.
Running is an aerobic activity that burns significant calories when performed with intensity. You can burn six to 14 calories per minute based on your speed and total body weight. Yet running takes discipline, practice and good form to be effective. Track running is different than treadmill running or even jogging around your neighborhood. The track surface, your equipment and your tolerance for routine and boredom play a role in your success with running to lose weight.
Instructions
Prepare for the Task
1. Check with your doctor. Running is not for everyone. Those with orthopedic issues or foot problems may need to find another form of exercise. You could also have underlying health problems such as diabetes or a heart issue that might be aggravated by a running program. Walk before you try running if you are very overweight to protect your joints from impact.
2. Commit to a running program. Losing 1/2 lb. or up to a couple lbs. a week is healthy weight loss, according to the Cleveland Clinic. Expecting more than this per week is unrealistic and might zap your motivation. So depending upon how much weight you want to lose, you could be running for six months or more on the track. Then you will need to exercise to maintain the weight loss. Commit to a long-term running program of at least a year. This will get you in the right frame of mind and allow you to prepare for the process.
3. Buy a good pair of running shoes. You do not want to go cheap on shoes. If you have made a commitment to running, protect your feet from common running ailments like shin splints or blisters. Find out whether you pronate your feet and how much. This will determine whether you need a more cushioned shoe or one that stabilizes your feet from too much motion, according to TheRunningAdvisor.com. You may want to buy two pairs so when one wears out, you already have the next pair ready to go.
4. Prepare with equipment. Decide whether you will determine your running intensity with a heart rate monitor or slow down to take your pulse. You may want to buy a pedometer or heart rate monitor to make it easier to measure distance and intensity consistently. Staying hydrated is also important especially if you are running on an outside track. Carry water in a fanny pack or get a hydration backpack, or experiment with both. Perhaps you should run with a partner if you will do so early in the morning or after dark. The point is that running and losing weight are both challenging. You do not want any other obstacles like being too hot or not hydrated enough to get in your way. Prepare first.
Run to Lose Weight
5. Go for a test run. Give yourself a goal of a specific amount of time or miles to complete. Warm up for five to 10 minutes either by walking or running at a slower pace. Run and check your heart rate periodically. After you complete the run, note how you feel and what did or did not go well. Make a plan for your future runs.
6. Create your own running program. To lose a pound of fat, you need to have a caloric deficit of 3,500 calories in a week. Decide how many times you will run a week and for how long. Know how long the track is that you will be on. Determine how many times you must run around it to go a mile or exercise for a specific amount of time. You will likely run slower on a track than you would on a treadmill, so take this into consideration, too.
7. Maintain enough intensity. Know your target and maximal heart rates. You can find this by determining your maximum heart rate first. The easiest way is to subtract your age from 220. For example, a 20-year-old has a maximum heart rate of 200. To lose weight, you need to exercise in a certain target heart rate range. This may be 60 to 85 percent of your maximum heart rate. It is better to start at a lower intensity and work your way up to maintaining a higher intensity for a longer period of time.
8. Incorporate variety into your routine. To avoid boredom, add additional moves like lunges or squats at the end of your run before your cool down. Perform running intervals in which you alternate running at your normal pace for a minute with speeding it up for 60 seconds. You can pick different tracks to run on to change the scenery. Run with a family member, friend or dog for a change of pace.
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