Running is great exercise for the mind and body. It’s a great way to improve fitness and improve your mood. I personally enjoy my time out running because I can always feel my mind unblocking itself and freeing itself from everything that is going on around me. It improves heart health, reduces the risk of many diseases, such as stroke, heart disease and type 2 diabetes.

Running is especially good for weight loss or control. Let’s say you burn 300 calories in a 30 minute running session, if you run at least 5 times a week, that’s an easy 150 minutes of aerobic exercise per week (which is highly recommended by the American Heart Association). That sounds like a lot of the benefits of running a few miles early in the morning.

As simple as running can be, so beneficial to the body and mind, especially for weight loss, there is a right way to do it (that means there are also wrong ways to do it, wow). However, the purpose of this article is to help you understand something important that you need to know and do to get it right.

1. GET THE RIGHT PAIR OF SHOES

If you intend to start running as a serious weight loss exercise, the first thing to do is get the right pair of running shoes. You shouldn’t do it with your usual loafers or walking shoes. Running requires special shoes, these shoes were made to ensure your safety while running. They help cushion your body against the impact of blows when your feet hit the ground. Running in the right pair of shoes will make you feel comfortable and can make you go further than you would in less comfortable shoes.

2. GET A NEW PAIR OF SHOES EVERY 300-400 MILES

Once you have obtained the right pair of shoes for your run, you should check them regularly to see if they are worn. It is recommended (by the American Council on Exercise) that you replace your running shoes when you reach the 300-400 mile milestone. This milestone can be reached in as little as 3 months and up to 5 months, depending on the number of miles you run weekly (20 miles or more). If you’re on the heavier side, you should replace them every 300 miles to ensure your safety and comfort when you’re running. Remember, they may still look good, but that doesn’t mean they haven’t worn on the inside.

3. WARM UP BEFORE RUNNING

Warming up before running is good for your body, it helps reduce the chances of injury during the run. You can start with a slow jog and then do some stretching exercises that work your leg, glute, and back muscles (as you’ll be using them during your run). Doing a good warm-up before the race will help keep you energized and make your muscles more flexible due to increased body temperature and blood circulation.

4. GET IN THE CORRECT POSTURE FOR RUNNING

There is a correct way to run, and doing it right will increase the benefits your body will gain from participating in it. It is important that you look forward while running, leaning your body forward a little, this will improve your body balance and ensure that your weight is in the midsection of your foot rather than the front or heels. If you hear heavy pounding when running, it means your weight is on the wrong side of your foot. Your arms should be relaxed, bent at a 90 degree angle, this will give your body a forward push when you run. Make sure to keep regular deep, rhythmic breaths when running, this will ensure that you don’t get out of breath and tire easily. You should keep these tips in mind to get the correct posture for running.

5. COOL DOWN AND STRETCH AFTER THE RACE

Reaching the target distance can be exciting and rewarding, but make sure you don’t skip the next phase of your exercise, which is just as important as the run. Make sure to do some cool down stretches after your run. It is important that you stretch your thighs, hamstrings, calf, glutes, lower back and hip muscles correctly, hold each stretch for at least 10 seconds.

6. DO OTHER EXERCISES ON THE DAYS YOU DON’T RUN

Remember to train your body with exercises that increase your endurance, stamina, and strength. These other exercise routines will improve your running ability and strengthen your overall fitness. Incorporate muscle-strengthening workouts into your exercise program on non-running days.

7. EAT HEALTHY FOODS

It is also important to eat healthy foods before and after running. What you eat is just as important as your running exercise. The goal is for you to eat healthy foods that can meet your strength and energy needs without weighing you down every day. Before running, eat foods that are easy to digest, it is also recommended that you include a little protein in these foods, this will keep you full and help repair your muscles after running.

8. STAY HYDRATED

You lose a lot of water in the form of sweat when you run, so you need to drink enough water to make up for the water loss and stay hydrated. The proper amount of water to drink varies from person to person, but the universal standard is 2.7 to 3.7 liters a day. However, the amount of water you should drink daily depends primarily on your activity levels, lifestyle, body type, weight, and other factors. Take a sip of water regularly throughout the day and drink it when you feel thirsty. You can also have some juices and smoothies to diversify.

9. DO NOT OVER TRAIN AND GET INJURED

It is VERY IMPORTANT that you do not try too hard to run too early. According to some studies, approximately 65 percent of runners have a race-related injury each year, so you need to be very careful not to put too much load on your body than it can handle. Start small and build up your strength and endurance so you can run a little more every few days. You can do this by setting easy distances for yourself and extending them regularly as your resistance increases. Once you reach the limit of your body, be sure to stop so you don’t end up injured or do worse damage to your body.

10. JOIN A GROUP OF RUNNERS

Personally, I’m lazy when it comes to running alone, I always need some motivation to really run my target distances. So I found a group of runners in my area and was able to cover more distance and in less time as well. I recommend you do the same. Find a group of runners in your neighborhood, this group will act as a support group for you and help you stay motivated when running, you will also find it to be a good social experience.

With these helpful tips, it will be easier for you to get more positive results from your weight loss activities. Remember, Rome wasn’t built in a day, so take it easy with your running routine, eat healthy, stay hydrated, and equip yourself with more helpful information on how to lose weight by following our blog and visiting here regularly.