Running is the most common physical activity. It is a great form of exercise for someone who doesn’t like to work out in the gym. What gives running an edge? It involves full body movement and has numerous health benefits. A person weighing 70 kilos can burn 318 calories in 30 minutes by running at a speed of 10 minutes per mile. Moreover, people prefer running over other forms of exercise as it is easy to follow and requires no equipment. But like everything else, there is a technique involved. While you can start running any day, improper posture and form can hamper your results, and may even jeopardize your weight loss goals. We share the perfect running schedule for you.
If you are starting out:
To lose 1 kilo of fat every week you are required to burn 3500 calories, i.e. an average of 500 calories every day. To begin running, you should start small. Start with running three days a week for 10 to 15 minutes. Do not overburden yourself and take it slow in the beginning. Add an additional 5 minutes in your routine every day, till the time you reach 30 to 45 minutes. When you have reached the fourth week of your running schedule, add an additional day to your routine. After reaching this milestone, add interval training or distance workout.
Once you are able to run 30-45 minutes every day easily, add interval training in your routine. Interval training consists of running faster than your normal pace for a short period of time. You can run for a mile at a fast pace (as compared to your normal pace) and then return to jog for recovery. In the beginning, run for three minutes at a fast pace followed by two minutes of the recovery period. Extra energy is required for interval training and adding recovery period will help you to increase your speed and you will be able to burn more calories.
Once you master the skill of interval running, try distance running. Adding a long run in your schedule will boost your heart and lungs fitness. You can also add strength training in your schedule. Muscle burns more calories and strength training enables a person’s body to burn fat effectively. Go for strength training to develop the core and abdominals. In the advanced stage, concentrate on strengthening the muscles that support the knee and hip joints.
DISCLAIMER: Always consult your trusted medical professional in case of any problem and use your own discretion.