Running is a nearly ideal form of exercise: it costs nothing, requires no membership fees, or special equipment. It’s portable: you can do it anytime, anywhere. It releases into one’s system the incredible rush of “feel good” chemicals called endorphins. It provides a great cardiovascular workout.
If your goal is to lose weight by running, there are a few important things to keep in mind:
get your kicks
Proper footwear is absolutely vital for a runner. Wearing the wrong or worn shoes can cause knee, leg and foot injuries. His running career could be over before it starts if he develops joint problems or plantar fasciitis from poor shoe choices. Visit a sports store and talk to a salesperson about your running goals and clothing. They will be able to dress you appropriately. And remember to change your shoes every 300 to 500 miles.
Hydrate
If you keep up a good, fast pace while you run (which you should if you want to lose weight by running!), you’re going to sweat. To avoid dehydration, drink at least eight ounces of water before your run, eight ounces of water during your run, and eight ounces of water after your run.
Heating
Although running is an excellent exercise, it is considered a high-impact exercise due to the stress placed on the joints (especially the knees) in the process. To minimize the risk of injury, stretch and then walk or jog lightly for the first 1/4 mile. Give your body a chance to acclimate to the stress you are about to put it through.
roll with it
Maintaining proper form is important if you want to lose weight by running without hurting yourself. Strike the ground with your heel and roll your foot forward toward the ball. Aim for long, flowing strides. Eventually, the “runner’s pace” will come naturally to you, but you may need to focus on it at first.
refresh
Walk or light jog for the last 1/4 mile. Be sure to stretch your muscles at the end of the run.