Starting a Running Plan for Fitness and Health

Starting a Running Plan for Fitness and Health

Among the many exercises that can help with weight loss, running is tops! In addition to not requiring a lot of accessories, just light clothing, headphones and a good pair of sneakers, running doesn’t require you to attend the gym or a cardio-aerobics class. However, before you hit the pavement running, it’s important to find out if running is right for you and how it can help you get into great shape.

One advantage of running for exercise is the burning of calories. The more calories you burn varies according to the duration and intensity of the run and the overall height and weight of the runner. One amazing benefit of running is that calorie burning continues even after you stop running, so while you’re at rest. Later in the day when you’re sleeping or casually watching a movie your body is still burning those run calories.

Recent studies have even shown that long-term effects of running on the body for overall health include releasing built-up stress and anxiety, reducing the risk of heart disease, diabetes, and obesity and helping to ease depression.

Here are a few quick steps to take in order to achieve running success

  1. Check your Overall Health
    It’s always a good idea before you start a new fitness plan of any kind to get a quick medical check-up for your overall health. You’ll be safer and have a better peace of mind knowing there are no big risks to your health, such as injuries or undetected medical health issues.
  2. Schedule and Plan your Run Times
    In order to lose weight and see results, it’s really important that training happens frequently. It’s helpful to put together a running plan with the days, times and duration of each running session. There are some really great running apps or you can always buy a journal to keep track of your daily runs. With a run plan, you’ll always know what you’re supposed to do each day and you can also easily track your running intensity, speeds and gradually increase your running levels.
  3. Stay on A Regular Schedule
    One run session per week, unfortunately, isn’t enough to lose weight and see results. Try running at least three to four times a week. Start out slowly and gradually increase your days.
  4. Create New Run Challenges
    Over time, as your running improves you can make your workout more complicated and challenging. Try running in the sand or around uneven roads such as inclined hills or mountains. This will help you lose even more weight by switching up your running patterns and style. You can also go for speed, which promotes increased muscle mass and can speed up your metabolism during your rest periods. Try incorporating High-Intensity Interval Training (TIAI or HIIT), which proposes the practice of short and quick burst of speed for a few seconds. Research has shown that HIIT burns nine times more fats than traditional aerobic exercise while preserving gained muscle.


In conclusion, running is super effective for weight loss and anyone can start running their very own personal race at any time. Find a great running trail outdoors or run on a treadmill indoors, join a running group, run with a friend or have a peaceful soul searching run alone.

Either way, just go run!