If you are overweight and want to slim down by running, then congratulation because you have just made the right decision. Running is one of the best exercises to lose weight because not only it will instantly burn excessive calories and fat, it will also improve your fitness level and lessen the risk of cardiovascular diseases.
Here we have compiled 4 tips to help overweight people to start running and cut those unwanted pounds:
Believe in yourself
Running is not an easy task for overweight people because they are being out of shape. Nevertheless, believing in yourself can produce miracles. Your beliefs are like the set of rules that dictate your mind. Therefore, if you strongly believe that you can become a slim, healthy runner, then chances are that you will be able to reach that goal.
You can use visualization to develop your self confidence, motivation and performance throughout your running program.
Build up slowly
You should not try to do too much running too soon. This is a big mistake and can lead to a lot of injury and health problems. If you are running too much during your first days of training, then you will be burned out and disappointed. You should be able to accept the fact that you might not be able to run at all at first due to your overweight and out of shape condition.
You should start slowly and develop on the intensity as time goes by. For example, you might only need to walk for 25 minutes three times a week in your first month and then you begin to add 30 seconds of running and one minute of walking during your workout days in the second month and so on.
Regularly check your heart rate
You need to check your heart rate to make sure that you are not doing too much running too soon. If your heart rate in the morning is too high – between 6 and 12 beats per minute – than its regular level, then this means you are doing too much.
You should check your heart rate in the morning and log down your data on your running journal. As your training progresses, your pulse will also improve. Your heart will become more efficient to pump blood and work on your muscles.
Log your runs
You need to log your runs so that you can analyze what you need to improve. A running log can help you to track your progress and doing this is crucial for your success and constant improvement.
On your running log, you need to track your distance, pace and the type of workouts that you have completed on a regular basis. Additionally, you can clearly see the progress of your fitness and weight loss goals so you will never lose sight of them. This is a great tool to boost your motivation as a runner.
These tips are very helpful and you need to take action on them now. If you do not take action, then nothing will ever change.