Running is an extremely efficient way to burn calories as it increases your muscle mass and improves your resting metabolism. So, how do you run to lose weight?

You just need to follow a few guidelines for this. These will help you incorporate running in your lifestyle without causing any injury and will result in a sustained weight loss.

Healthy Diet

Don’t start starving yourself when you start your running program. Running being a vigorous activity you need lot of energy and nutrition to carry on. Write down everything that you eat in one week in a journal, honestly and accurately. Examine this journal at the end of the week. Try to cut down on the empty calories that you take in so you burn more calories than you consume.

Choose to eat whole wheat grains, fruits and vegetables. Drink plenty of water during the day.

Tips to Run

You must stretch yourself a little before going for a run. Start and end your run with a 10 minute walk before and after.

Avoid jerky movements during the run and keep a comfortable pace to prevent damaging your knee cartilage.

It is best to run on a track , dirt path or grass; avoid running on concrete and hard surfaces they can hurt your knees and joints.

Drink lots of water between your runnings to re-hydrate yourself. Sweating takes away fluids from your body, so it’s essential to recharge it with water.

Keep a correct posture while running. Relax your shoulders, don’t slouch or stiffen them, look straight ahead and avoid closing your hands into a tight fist. This will prevent back and neck pain after a run.

Listen to some music while running, it will keep you distracted and you’ll not think about how tired you are.

It is the best to run everyday, if you can’t, then run for at least 3-4 days in a week. To lose about a pound per week you need to run 25-30 miles per week. Do consult a doctor before starting a running program to know whether it suits your fitness level.