By :
David Dack
Copyright (c) 2012 runners blueprintWhen it comes to losing the extra pounds for good, running is the ideal training option. In fact running is the perfect cardiovascular exercise. It sheds more pounds than any other training program. Not only that, it'll boost your fitness level, make you look younger and sexier, reduce the likelihood of cardiovascular trouble, improve your productivity and overall well being. The list goes on.Nevertheless, if you try to do too much too soon then there's a stronger chance to get injured, thus lose the enthusiasm for the training and get back to your old habits. Lots of fitness enthusiasts do lose the weight by running, but they gain it all back due to injuries or (physical or mental) burnouts. As a result, here are 2 training guidelines to help you lose the maximum weight without running the risk of injury or burnout.Getting Started When you run to lose weight, you need to start small and build gradually. This is especially true if you're really out-of-shape or haven't done much exercise in the last years. One of the major mistakes many newbies make is trying to run too much too soon. The only results they get is extreme pain, injuries and sometimes overtraining. That's not the best approach for permanent weight loss.Here are 3 steps to get you started the right way:1- Start by walking: Go for 3-4 long walks and see where your fitness level is at. This may take you a week or even more, depending on your current fitness level.2- Increase gradually: Add one full minute interval runs into the walks by following a walk-run-walk pattern. The length of each set depends on your fitness skill. Don't do too much3- Lengthen the Running: Keep increasing the time spent running while easing up on the walking until you're able to comfortably run for 30 minutes without much huffing and puffing.Interval RunningAfter building your endurance level, aim to make your training more intense and demanding. The best way to go about that is to incorporate interval running into your training. Also known as High Intensity Interval Training, this type of exercise is ideal for burning colossal amounts of calories without burning much of your dear time. Interval running improves running performance, builds muscle mass, and revs up metabolism levels through the roof, thus you'll be burning calories at a higher rate even when asleep. However, make sure to stay within your fitness level; this type of training is very intense, thus the chances of injury or burnouts are very high.Here is a beginner interval running program:- Begin the workout with a decent warm-up. Jog slowly for 5 minutes and stretch gently.- Start with a one minute running interval at 80% of your maximum heart rate, then slow it down and jog for one minute for recovery.- Go for another one minute interval run, but at 85-90% of your max, take one minute slow jog.- Repeat the cycle 7-8 times- End the workout with a 5 minutes slow jog to get your heart and breathing rate down. Stretch afterwards.Here you have it. Make sure to put into practice what you've just learned and always remember to stay within your fitness level. Doing too much too soon won't help you slim down, it'll just leave you fatigued, frustrated or even injured. No need for that.
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