Run for Your Health!

If you plan to lose weight, running is a great way to burn some calories. While you`re running your body burns about one hundred calories per mile.

Running is a benefic activity for anyone, regardless of the fitness level or age. First of all, make time in your schedule for this kind of workout. For beginners, twenty minutes a day, three times a week should be enough. If you consider this too much, take walking breaks.

For example, start by running for four minutes and walk for one minute. As your resistance increases you could give up the walking breaks or even increase the time spent running.

You don`t have to be concerned about the equipment. Running requires only a pair of running shoes (not tennis, walking, or cross-training shoes), a digital sports watch, a well-fitted sports bra for ladies, and a heart-rate monitor that helps you maintain the effort at a normal level.

If you don`t know how hard you should work, the “talk test” may help. Your pace is good while you can hold a conversation with someone while running. It`s good to complete your run at a higher speed once a week.

What happens when the weather is against you? Treadmills are a good alternative: because of their cushioned surface, treadmills have the advantage of reducing the risk of injuries.

Don`t avoid hills, they`re a good way to burn calories and improve your leg strength. When you go down a hill gravitation does most of the work, all you can do is to lean slightly forward, but when you have to run up a hill try to pump your arms forward and make shorter steps.

Even if you burn a lot of calories during running, you should keep a balance between the percentage of carbohydrates, fats, and proteins. Eat healthy food, expend more calories than your intake, and you may lose weight.

Always talk to a specialist before starting any diet or fitness program. Tell him or her if you have any special condition. What works for others may not work for you as well.