Running is one of the most effective ways to lose weight. But how can you start running if you have never run before? For younger people, this may not be as difficult as it may be for older people. But by following some few simple steps you will be able to get started and continue running for as much as you want. Before we look at the guidelines to follow, it is important to understand that there are two kinds of energy systems used when exercising; aerobic and anaerobic. Aerobic system is associated with long distance or slow running while anaerobic is associated with short and quick running such as sprinting. For the purpose of losing losing weight, aerobic running is generally more effective, so how do you start running as a starter?

First it is important to check with your physician to make sure you are healthy enough to be involved in running. When you have been cleared, you can start by walking continuously for at least 30 minutes three days a week for at least two to three weeks. You can make it five days a week on the third week. This will help your body to adjust before you actually start running.

When you can comfortably walk for 30 minutes five days a week, you can transition to slow jogging intercepted by walking recovery breaks within an interval of five minutes for at least 30 minutes. The first few days will be demanding, but your body will adapt within few days. This should be done three days a week for the first week, but four to five days by the second week of jogging. This phase will take about three weeks before you move up the ladder.

By the time you complete the third week of the jogging phase, you should be able to jog comfortably for 15 to 20 minutes five days a week. Continue to the fourth week of jogging by trying to jog consistently for 30 minutes without a break in between. Repeat these sequences for another week or two then make a transition slowly to a faster speed. The quickest way to make the transition to running instead of jogging all the way is by warming up with a five minute jog, then a fifteen minute run, and finally five to ten minute jog as you finish.

Once you can follow these simple steps with patience, you will soon be running more than 30 minutes five to six days every week. It is advisable to increase your mileage slowly and sticking with same weekly mileage for at least three weeks. This will mainly help the body to recover and adapt to the new stress level before adding more mileage. These are general steps, but it is important to understand that every person is different. If you keep up with your running long enough, you will soon forget about Your weight loss concerns. Make running a habit and you won’t have to worry about trying to lose extra body weight.