Losing Weight With Running
Go Out from your home and Start your day by moving around a bit!
Running is one of the best ways of losing weight, as attested to by many experts and the hundreds of thousands of runners who had lost weight.
If your immediate goal right now is losing weight, running is one of the best alternatives. It is almost without cost.
It might even be the cheapest weight loss program bar none.
The doctor
The very first person you have to see and talk about is your doctor. Only he would know for sure everything about you, your body, your health and the things that may be good or bad for you.
After you get your doctor’s permission, begin to implement your healthy plan through running – gradually at first. For some, walking for a short period of time is a good start.
Walking will first help you improve your cardiovascular health. After which, you may begin to do some slow jogging. Follow this up with running after a time.
Your body needs to be familiar with the new regular activity. Your trainer and your doctor could give you a timetable.
Slow and gradual
Once you are into regular running according to plan, you do not do sprints right away in the hope of losing weight faster.
Also wrong would be to overdo the length or the time limit of your running, again in the hope of losing weight faster.
Starting out slow and gradual in your running program can give you the room to modify, change, or scrap some parts of your program until you are comfortable and satisfied with it.
Changes
Changing your workout routine is one very important consideration in your weight loss program. To those who do not understand this, there is a big tendency that runners might abandon their running routine at this time.
After some time when a runner had already been deep into his running program, the body stops losing weight.
The simple explanation is that the body readily adapts to any new situation and can become accustomed to a running program. By this time, the body becomes very efficient and only requires fewer calories to do the same amount of work.
The unfortunate side effect is that the body stops losing weight as well.
After weeks of running, and after losing some amount of weight, you may find that your weight loss slows down. Sometime later, you will notice that your weight stays as is, unable to lose a single pound.
One way to resolve this is to vary the distance, length or intensity of your running. You may increase the length to about 3 to 4 miles, or lengthening the time each day, or perhaps running at a faster pace.
Doing this can challenge the muscles anew. The body cannot become more efficient and has to burn some calories to complete the new additional requirement.
In addition, you can help challenge the body by doing some changes in your diet. A potent combination in losing weight is increased activity levels, Certified supplements, and dietary changes.
All in all, keep to your schedule and your program. After a while, your weight goal can be achieved and you will stile enjoy the activity of running.
Breathing Techniques In Running
A very important factor that is often overlooked
One of the more important aspects of running is the proper way of breathing. Running is not just about the legs and thighs and feet.
It is also about the lungs and how to bring greater amounts of oxygen into the system efficiently.
Unnoticed by many, even by the athletes themselves sometimes, the nature of your breathing during your running affects your performance. Those runners who can correctly deliver oxygen into their system are stronger than their counterparts who struggle when they are running because they do not know the technique.
Swimmer’s breathing
One training technique is to breathe slightly slower than your body requires when you are not running. This starves your system for oxygen and forces the heart to beat faster.
After a time, the body learns to compensate for the lack of oxygen so that when this technique is not in use, your body is already more efficient in processing your breathed air.
This is demonstrated in swimming.
Swimmers do alternate breathing which is breathing every third stroke.
This enables them to breathe on alternate sides without taking a breath with every stroke.
At the start, their body demands more oxygen, but will learn to adjust to the decrease in oxygen. In time, the body becomes more efficient in processing the limited air. Runners who swim often have excellent breathing efficiency.
Breathing rhythms
Sometimes, in long races (or even those short races) a runner may lose focus and is thrown out of his breathing rhythm. It could be caused by the simple forgetting to concentrate on the breathing or its pattern.
One way to avoid this is for the runner to time his breathing in rhythm with his steps. This is like the style of the swimmers who breathe at every third stroke.
Runners who get to this state can keep running like a clock, with consistent pace and a great deal of efficiency. This concentration on breathing can also take his mind away from pain or soreness that may have developed at this stage and can cause him to quit the race.
Deep breathing
One other technique that can be used when running is deep breathing.
It has several benefits when correctly done and practiced.
It helps the runner to stay relaxed, which in turn, helps to decrease fatigue. The ability to relax decreases the chances of performance decline.
Runners who forgot to relax find themselves making inadvertent changes in form until they feel the resulting pain.
Examples include clinching of fists too tightly and running with the shoulders too high to be effective.
This type of poor form often results in muscle fatigue and soreness.
Deep breathing helps promote relaxation while running.
This is done by taking a larger-than-normal breath and exhaling all the way out.
During the exhale part, you should concentrate on releasing all the tension in your arms by shaking them, opening up your hands and moving your head in circles.
This combination of activities will give you an easy way to remain relaxed during the run and does not even need to break stride to do all of them.
This is true to all the other breathing techniques in running – no requirement of great efforts but just as effective.
Running And Hydration
An indispensable factor
As you probably know, running in the good old days used to be uncomplicated and simple.
Some people remember runners before going out running with nothing with them. After a time, they come back and drink their water.
Drinking (or hydration) was not such a big deal before. Today, there are some runners who carry their own water and enough gadgets to monitor their exact intake during a run or a race.
Hydration and dehydration
Of course, we all now know how important water is when it comes to strenuous exercises like running.
One thing about water is that it is not ideal either to get very little or too much of the fluid.
Severe dehydration (loss of water) and over-hydration both cause serious consequences on the body, including death.
Knowing the difference is sometimes hard because the symptoms are the same.
Similar symptoms
In dehydration, the symptoms include weight loss, lethargy, dizziness, nausea, vomiting, confusion and dry mouth or lips.
Over-hydration includes weight gain or swelling, headache, nausea, lethargy and confusion or disorientation.
What is terrible is that nobody knows about the problem until the symptoms are already in the advanced state. Even medical personnel can be hard put in figuring out what exactly is happening. (This usually happens after a hard race.)
Fluid needs
Knowing how much fluid you need can prevent either dehydration or over-hydration. One way of knowing is that your performance will decrease significantly if you are dehydrated by as little as 1%.
Your running slows down by about 2% if you are dehydrated by only 1%.
Another point to consider is that hydration is important not just for your performance but also for your health. As a runner, you need to know how much you need to hydrate yourself daily, and in the critical times of before, during and after running or a race.
One formula given by experts to calculate your daily fluid needs is as follows: multiply your weight (in pounds) by 0.55 to know how many ounces of fluid you need every day.
Hydrating fluids
The hydrating beverages include water , sports drinks, tea, decaf coffee, low fat milk, yogurt drinks, juices, soda and soups or other foods with water.
Water, of course, is one of the best source for body hydration. Intake of beverages with sugar and other additives should be limited, especially if you are trying to lose body fat.
Alcohol is one drink that significantly dehydrates the body.
It is a total no-no to drink before races, or even the night before any race.
Your needs
After your daily fluid intake, you need to know how much you need before, during and after exercise (like running) to achieve optimum performance.
Most people need 8 to 16 ounces of fluid one or two hours before any exercise.
During exercise, your fluid needs depend on the rate you perspire which is different from person to person or the weather.
The best estimate is to take 4 to 8 ounces of water every 15 to 20 minutes and weighing yourself before and after exercise. This is to check if you are losing or gaining weight, and adjusting your intake the next time.
Depending on its intensity, running is considered strenuous enough for your body to need more fluid than ordinary.
And remember:Listen to what it says.
Dream About A Marathon
The transition from amateur to professional
At the end of this article, a marathon is the ultimate dream for many runners.
People who have been running for years and some that have never run a day in their life love the idea of finishing a marathon. There seems to be something magical about the concept of a marathon, almost as if it seems super-human to compete in one or even to complete one.
Have you been pondering the idea of running a marathon for fun or for competition?
If so, you must know that it takes months of hard and consistent preparation before the dream can become a reality because a marathon is no walk in the park.
One of the best strategies for making the dream of a marathon possible for you is to find a partner. Talk to your friends and find someone who is willing to begin the journey of marathon training with you.
Figure out a way to mesh your schedules so that you can train together, at least on your long runs.
You've heard it said that 'no man is an island,' and that concept it certainly true when it comes to preparing for your first marathon.
Most people last a few weeks at best when they have no one to train with and no one to hold them accountable as the training schedule becomes more intense.
Once you've found the perfect marathon partner you should also take time to research the best training schedule for your time, needs and running goals. Getting on a specific schedule for marathon training will prevent you from overworking yourself or underworking yourself.
It is no easy thing to get your body in shape for a twenty-six mile run, so make it a priority to find a schedule and then stick to it.
Talk to your physician about your dream of running a marathon.
It is never a bad idea to check with a healthcare professional for any warnings or advice.
See if your physician has any suggestions for ways to supplement your training with adjustments to your eating or sleeping habits. Proper eating and sleeping will only benefit the physical training you do to prepare for the marathon.
Running a marathon is something that many people dream about but far fewer people actually accomplish it.
With some careful planning and a lot of dedication you can be one of the few that makes the dream of running a marathon a reality.
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