Interval running, or applying interval training methods to running, can be a great way to both improve your overall health and fitness and boost your metabolism to accelerate your weight loss efforts. The interval method helps to strengthen your cardiovascular system, and improve your recovery time, as well as burning fat more quickly than steady-pace running.
If you're a runner wanting to improve your results, or someone just getting started with running, check out this short video to learn how and why the interval running method works. And feel free to click the link below the video for two FREE sample audio training workouts.
Showing posts with label running for weight loss. Show all posts
Showing posts with label running for weight loss. Show all posts
Thursday, May 7, 2015
Tuesday, May 5, 2015
Getting Started With Running for Fitness
It's finally lovely spring weather outside, so for the next couple of months, we're going to share some great tips and workouts for getting in shape for the summer!
Since the weather is so beautiful and it's not too hot yet, we're starting off by talking about getting started with a running program. Running is a great way to get in shape while enjoying the beautiful outdoors!
Beginning running can be a big step for some people. Not only are you committing to better health and fitness you may be committing to losing weight and finding time in your day for yourself. Once you’ve made the choice to run it’s time to choose a running program.
Types Of Running Programs For Beginners
One of the most common running programs for beginners involves interval training. Yes, the very same interval training sprinters use to increase their speed only your goal isn’t’ really to increase your speed your goal is to increase your time running. Here’s how it works.
Choose a distance or a time goal, for example thirty minutes or three miles. You can even choose one mile, it’s all up to you. Once you’ve chosen a realistic distance or time goal, break it up into manageable intervals.
For example if you’ve chosen thirty minutes, which is the minimum amount of time doctors recommend you spend on cardiovascular exercise each day, then you might decide to walk for four minutes and run for one minute. If you continue this for thirty minutes you will have walked for 24 minutes and run for six minutes. Depending on your running speed, you may run anywhere from half a mile to a mile which is a great start.
Repeat this interval training three days a week, adding one minute to your running time and subtracting one minute from your walking time. The goal being to eventually run the full thirty minutes and from there you can increase your running time or choose to work on how fast you run depending on your goals. (If you want some guidance with this, Treadmill Trainer has some great iPod workouts to get you started.)
Another type of running program for beginners is to run as long as you can initially, assuming you’ve warmed your muscles up by walking for ten minutes, and then to walk the remainder of the time or distance.
For example once you’ve warmed up perhaps you’re able to run for five minutes leaving you twenty five minutes to walk. The next time you head out to run you’ll push it to six, seven or even eight minutes of running while walking the rest. Eventually, assuming you run about three times a week and you make sure to rest and take care not to push your body too hard, you’ll be running for a full thirty minutes.
Once you’ve reached your goal of running for a predetermined distance or time then your next goals will be to either increase your distance or speed. So for example if your first goal was to run for thirty minutes without stopping and you’re able to run two and a half miles during that time your next goal might be to run faster so you can cover three miles in the same time or you may wish to run for forty minutes at the same pace.
Creating a running program for beginners starts with deciding why you’re running and what your initial long term goal is. Once you’ve established that, your next step is to break it up into smaller manageable pieces. If you have a date by which you wish to achieve your goal, for example you want to be running for thirty minutes three times a day before swim suit season in two months, then you’ll be able to create weekly goals too. Start slow, pay attention and take good care of your body, and success is almost guaranteed.
Since the weather is so beautiful and it's not too hot yet, we're starting off by talking about getting started with a running program. Running is a great way to get in shape while enjoying the beautiful outdoors!
Beginning running can be a big step for some people. Not only are you committing to better health and fitness you may be committing to losing weight and finding time in your day for yourself. Once you’ve made the choice to run it’s time to choose a running program.
Types Of Running Programs For Beginners
One of the most common running programs for beginners involves interval training. Yes, the very same interval training sprinters use to increase their speed only your goal isn’t’ really to increase your speed your goal is to increase your time running. Here’s how it works.
Choose a distance or a time goal, for example thirty minutes or three miles. You can even choose one mile, it’s all up to you. Once you’ve chosen a realistic distance or time goal, break it up into manageable intervals.
For example if you’ve chosen thirty minutes, which is the minimum amount of time doctors recommend you spend on cardiovascular exercise each day, then you might decide to walk for four minutes and run for one minute. If you continue this for thirty minutes you will have walked for 24 minutes and run for six minutes. Depending on your running speed, you may run anywhere from half a mile to a mile which is a great start.
Another type of running program for beginners is to run as long as you can initially, assuming you’ve warmed your muscles up by walking for ten minutes, and then to walk the remainder of the time or distance.
For example once you’ve warmed up perhaps you’re able to run for five minutes leaving you twenty five minutes to walk. The next time you head out to run you’ll push it to six, seven or even eight minutes of running while walking the rest. Eventually, assuming you run about three times a week and you make sure to rest and take care not to push your body too hard, you’ll be running for a full thirty minutes.
Once you’ve reached your goal of running for a predetermined distance or time then your next goals will be to either increase your distance or speed. So for example if your first goal was to run for thirty minutes without stopping and you’re able to run two and a half miles during that time your next goal might be to run faster so you can cover three miles in the same time or you may wish to run for forty minutes at the same pace.
Creating a running program for beginners starts with deciding why you’re running and what your initial long term goal is. Once you’ve established that, your next step is to break it up into smaller manageable pieces. If you have a date by which you wish to achieve your goal, for example you want to be running for thirty minutes three times a day before swim suit season in two months, then you’ll be able to create weekly goals too. Start slow, pay attention and take good care of your body, and success is almost guaranteed.
Tuesday, April 8, 2014
Does Running Burn Fat?
Today we have a special guest article from running coach and fitness expert, Yuri Elkaim:
Have you ever wondered whether running is useful for burning fat? How about whether low intensity, long duration (ie. exercising in your fat burning zone) running (or cardio) is better than higher intensity interval running (ie. your cardio zone)?
Well, we’re about to answer those questions.
Running To Burn Fat
Depending on the duration and intensity of your run, your body will rely on carbohydrates (stored as glycogen in the muscles and liver) and fat for its fuel.
Your body chooses different fuels during different situations. Because fats yield more calories and are slower burning as they are metabolized, they tend to be used over longer durations when compared to carbohydrates.
However, your body’s first priority is to conserve its blood glucose and glycogen stores. As you become fitter your body will become more efficient at using fats for fuel while sparing your vital carbohydrate reserves.
Someone who is totally unfit will obviously fatigue sooner, one of the reasons being that their carbohydrate stores are more quickly dissolved and utilized. Fitter individuals can run for much longer because they have developed the ability to use the slow burning fats as fuel, and therefore conserve their energy better.
As the intensity of exercise increases, there is more reliance on carbohydrates for fuel. Typically, intensities greater than 70% of VO2 max (or maximum heart rate for our purposes) will use carbohydrates as the dominant fuel source.
However, this doesn’t mean that working at high intensities doesn’t burn fat.
This is where most people get confused. Many people believe that, for instance, since running at a lower intensity implies more reliance on fat as fuel, they feel the need to run at this low-intensity to burn fat. Nothing could be further from the truth!
A study in the New England Journal of Medicine demonstrated that, compared with a control group 8 months of either low amount/moderate intensity, low amount/high intensity or high amount/high intensity exercise all led to positive changes in overall lipoprotein (one type of blood fat) profile in overweight subjects. The latter group (high amount/high intensity) also gained the best training, fat loss, and blood lipid effect!
The other part of the fat burning question is that the longer you run (or exercise), the greater the reliance on fat as a fuel. Once again, this feeds the myth that running (or doing cardio) for long periods of time is necessary to burn fat. I call this the “marathoner mentality”.
The first thing that is critical to understand is this:
A calorie is a calorie and 1 pound of fat is equivalent to 3500 calories.
Since burning fat ultimately boils down to creating a negative energy balance (ie. more calories expended than consumed) the goal is choose a method of running training that will elicit the maximum number of calories expended – not just during the activity but afterwards as well!
Working at higher intensities promotes a greater total calorie loss (even after you’re finished exercising) and that’s what really matters if you’re looking to lose weight and burn fat.
As we’ve already described, fat is the major contributor to muscle energy during low-intensity exercise. Therefore, most people intuitively believe that low intensity training must therefore induce an increased muscle fat burning effect (known as lipolytic activity).
The enzyme, HSL (hormone sensitive lipase), is required to catalyze the hydrolysis (breakdown) of stored triglycerides (fats) in skeletal muscle as it does in adipose (fat) tissue. Furthermore, several studies have indicated that HSL is probably the main lipase responsible for triglyceride hydrolysis during exercise.
However, a remarkable study investigating the effects of exercise of extreme duration at low-intensity on body fat profile had subjects complete a 32-day crossing of the Greenland ice cap on cross-country skis. After this incredible crossing, the researchers discovered that HSL activity was NOT influenced by the prolonged low-intensity physical activity in either arm or leg muscle. This is consistent with results from similar investigations.
So, if you have time to run for 2 to 3 hours at a low intensity then be my guest. You will achieve some degree of fat loss but studies have shown that you will need to perform a tremendous amount of exercise to gain the benefits you desire.
Furthermore, several studies have demonstrated that your aerobic endurance will either decline or remain unchanged by exercising at low intensities for long periods of time!
So why not save time, dramatically improve your aerobic fitness, and burn more fat by upping the intensity of your running workouts? The choice is yours!
*********************
ABOUT THE AUTHOR:
Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=5125331 and learn more about the best running workouts to get you fitter and running faster than ever before!
*********************
Have you ever wondered whether running is useful for burning fat? How about whether low intensity, long duration (ie. exercising in your fat burning zone) running (or cardio) is better than higher intensity interval running (ie. your cardio zone)?
Well, we’re about to answer those questions.
Running To Burn Fat
Depending on the duration and intensity of your run, your body will rely on carbohydrates (stored as glycogen in the muscles and liver) and fat for its fuel.
Your body chooses different fuels during different situations. Because fats yield more calories and are slower burning as they are metabolized, they tend to be used over longer durations when compared to carbohydrates.
However, your body’s first priority is to conserve its blood glucose and glycogen stores. As you become fitter your body will become more efficient at using fats for fuel while sparing your vital carbohydrate reserves.
As the intensity of exercise increases, there is more reliance on carbohydrates for fuel. Typically, intensities greater than 70% of VO2 max (or maximum heart rate for our purposes) will use carbohydrates as the dominant fuel source.
However, this doesn’t mean that working at high intensities doesn’t burn fat.
This is where most people get confused. Many people believe that, for instance, since running at a lower intensity implies more reliance on fat as fuel, they feel the need to run at this low-intensity to burn fat. Nothing could be further from the truth!
A study in the New England Journal of Medicine demonstrated that, compared with a control group 8 months of either low amount/moderate intensity, low amount/high intensity or high amount/high intensity exercise all led to positive changes in overall lipoprotein (one type of blood fat) profile in overweight subjects. The latter group (high amount/high intensity) also gained the best training, fat loss, and blood lipid effect!
The other part of the fat burning question is that the longer you run (or exercise), the greater the reliance on fat as a fuel. Once again, this feeds the myth that running (or doing cardio) for long periods of time is necessary to burn fat. I call this the “marathoner mentality”.
The first thing that is critical to understand is this:
A calorie is a calorie and 1 pound of fat is equivalent to 3500 calories.
Since burning fat ultimately boils down to creating a negative energy balance (ie. more calories expended than consumed) the goal is choose a method of running training that will elicit the maximum number of calories expended – not just during the activity but afterwards as well!
Working at higher intensities promotes a greater total calorie loss (even after you’re finished exercising) and that’s what really matters if you’re looking to lose weight and burn fat.
As we’ve already described, fat is the major contributor to muscle energy during low-intensity exercise. Therefore, most people intuitively believe that low intensity training must therefore induce an increased muscle fat burning effect (known as lipolytic activity).
The enzyme, HSL (hormone sensitive lipase), is required to catalyze the hydrolysis (breakdown) of stored triglycerides (fats) in skeletal muscle as it does in adipose (fat) tissue. Furthermore, several studies have indicated that HSL is probably the main lipase responsible for triglyceride hydrolysis during exercise.
So, if you have time to run for 2 to 3 hours at a low intensity then be my guest. You will achieve some degree of fat loss but studies have shown that you will need to perform a tremendous amount of exercise to gain the benefits you desire.
Furthermore, several studies have demonstrated that your aerobic endurance will either decline or remain unchanged by exercising at low intensities for long periods of time!
So why not save time, dramatically improve your aerobic fitness, and burn more fat by upping the intensity of your running workouts? The choice is yours!
*********************
ABOUT THE AUTHOR:
Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=5125331 and learn more about the best running workouts to get you fitter and running faster than ever before!
*********************
Thursday, September 26, 2013
Video: Treadmill Trainer - Your Personal Running Coach
Whether you're training for a marathon, or just running to get in shape, having a coach can really help you achieve your running goals. Hiring a personal trainer is great, but if you can't afford it, don't have the time to schedule regular sessions at the gym, or just don't want to spend the money, there are other options available. This quick video gives you a brief overview of the expert coaching sessions available through Treadmill Trainer. A variety of different Ipod workouts provide you with coaching and encouragement throughout your workouts, whether you prefer to run on a treadmill or outdoors - it's like having your very own personal running coach perched on your shoulder (but without all the extra weight). :-)
I love all of Yuri Elkaim's fitness programs - they are consistently high quality, affordable, and based on common sense and true health principles - not hype. Check out the Treadmill Trainer website, and find a program to help you achieve your running goals.
Treadmill Trainer iPod Running Workouts
http://www.mytreadmilltrainer.com Run faster, farther, and longer with just 2 runs per week. Running workouts for your iPod/MP3 player that can be enjoyed outdoors or on the treadmill. Yuri Elkaim, Canada''s top trainer, provides audio guided instruction and motivation alongside heart pumping running music.
The Treadmill Trainer running workouts are so effective because of their interval design. Bouts of high and lower intensity allow the runner to get a better training effect with less time running.
I love all of Yuri Elkaim's fitness programs - they are consistently high quality, affordable, and based on common sense and true health principles - not hype. Check out the Treadmill Trainer website, and find a program to help you achieve your running goals.
Treadmill Trainer iPod Running Workouts
http://www.mytreadmilltrainer.com Run faster, farther, and longer with just 2 runs per week. Running workouts for your iPod/MP3 player that can be enjoyed outdoors or on the treadmill. Yuri Elkaim, Canada''s top trainer, provides audio guided instruction and motivation alongside heart pumping running music.
The Treadmill Trainer running workouts are so effective because of their interval design. Bouts of high and lower intensity allow the runner to get a better training effect with less time running.
Tuesday, March 12, 2013
How to Design a Running Program That Meets Your Goals
Firstly I would like to apologize for the lack of posts last week. As it turned out, I came down with the flu, and was unable to work at all for several days - I guess it served me right for not getting the rest I needed.... I do tend to be quite the workaholic sometimes! But we're back in action, and this week we're going to talk a bit more about running.
Okay, so you like to run, or you just want a fun new exercise program and you’re ready to get started running but you’re not sure how? One of the best ways to get started running is to sit down and plan it out. What do you want to accomplish and how will you get the job done? There are many running programs available online. However, you have your own goals and needs; why not create your own running program? Here’s how:
Step One: What are Your Running Goals?
Why are you running and what do you hope to achieve? Are you running to lose weight? Are you planning to run a 5-K or other race? This is the first thing to write down before you start creating your running program. Everything else you do from this point on will support your goals and motivation.
Step Two: How Much Do You Have to Put In?
In this step you’re looking at the tangibles. How much time do you have each day? How far can you run in that time? When will you run? Start writing down the details. In the next step you’ll begin to pull them all together.
Step Three: Do the Math
Grab your calculator for this step. At this point you probably have a lot of information but no real plan. Now you’re going to start pulling it all together to accomplish your goals. This step is best explained with an example.
Sue is running to lose weight. She wants to lose 1 pound a week. She can run three times a week and she has 45-60 minutes to get the job done. Now it’s time for the math. Sue knows that a pound is 3500 calories. She also knows that by walking fast and running for an hour she’ll burn about 500 calories. If she runs three times a week she’ll burn 1500 calories. In order to lose a pound a week, she’d need to run seven times a week for an hour. This doesn't seem doable, so Sue knows she needs to cut her calories a bit more. This information gives her power. She can now plan her week and her weight loss.
Here’s another example, Joe wants to run a 5K. That’s 3.1 miles. He has signed up for the race and it is two months away. Joe can run every day for thirty minutes. At ten minutes a mile that’s enough time to get three miles in each day. However, Joe is new to running so he will be walking and running for the first few weeks until he can run the full distance. Joe gives himself a month to reach that goal.
He starts by walking for five minutes and running for one and gradually adds running time. Running three times a week he has twelve runs to reach his goal of running for three miles straight. The second month Joe knows he has to start working on running faster. Each week he strives to decrease his overall time by a minute. He does this by running intervals two days a week. He increases his speed and lowers his overall time. In two months Joe will be ready for race day.
Start with your goal. Add what you know and need to work with then do the math to see what is possible. It is important to your health and safety that you take it slow. If you’re new to running give yourself time. Pushing too hard and doing too much right away is a sure way to get injured and sick, which could derail your progress and defeat the purpose.
So what about staying motivated to reach your goals? Check back Thursday, as we'll talk about this next....
Okay, so you like to run, or you just want a fun new exercise program and you’re ready to get started running but you’re not sure how? One of the best ways to get started running is to sit down and plan it out. What do you want to accomplish and how will you get the job done? There are many running programs available online. However, you have your own goals and needs; why not create your own running program? Here’s how:
 |
| (Photo credit: Wikipedia) |
Why are you running and what do you hope to achieve? Are you running to lose weight? Are you planning to run a 5-K or other race? This is the first thing to write down before you start creating your running program. Everything else you do from this point on will support your goals and motivation.
Step Two: How Much Do You Have to Put In?
In this step you’re looking at the tangibles. How much time do you have each day? How far can you run in that time? When will you run? Start writing down the details. In the next step you’ll begin to pull them all together.
Step Three: Do the Math
Grab your calculator for this step. At this point you probably have a lot of information but no real plan. Now you’re going to start pulling it all together to accomplish your goals. This step is best explained with an example.
Sue is running to lose weight. She wants to lose 1 pound a week. She can run three times a week and she has 45-60 minutes to get the job done. Now it’s time for the math. Sue knows that a pound is 3500 calories. She also knows that by walking fast and running for an hour she’ll burn about 500 calories. If she runs three times a week she’ll burn 1500 calories. In order to lose a pound a week, she’d need to run seven times a week for an hour. This doesn't seem doable, so Sue knows she needs to cut her calories a bit more. This information gives her power. She can now plan her week and her weight loss.
Here’s another example, Joe wants to run a 5K. That’s 3.1 miles. He has signed up for the race and it is two months away. Joe can run every day for thirty minutes. At ten minutes a mile that’s enough time to get three miles in each day. However, Joe is new to running so he will be walking and running for the first few weeks until he can run the full distance. Joe gives himself a month to reach that goal.
 |
| (Photo credits: www.mysecuritysign.com) |
Start with your goal. Add what you know and need to work with then do the math to see what is possible. It is important to your health and safety that you take it slow. If you’re new to running give yourself time. Pushing too hard and doing too much right away is a sure way to get injured and sick, which could derail your progress and defeat the purpose.
So what about staying motivated to reach your goals? Check back Thursday, as we'll talk about this next....
Saturday, February 2, 2013
Video - Interval Running for Beginners
This helpful video from one of our favorite health and fitness experts, Yuri Elkaim, gives a nice overview of interval running and how to do it properly to get the best health and weight loss benefits. This is great for those new to running, unused to strenuous exercise, or those starting at a low fitness level, and he explains how to ramp up your workouts as you become fitter, so you can run faster and longer and achieve even more benefits. In terms of weight loss, using the interval method can burn more than twice as many calories, in 1/4 of the time.
Feel free to visit Yuri's site below if you would like to learn more about this method of fun fitness and weight loss.
Interval Training Workouts for Beginners
www.mytreadmilltrainer.com - Interval training for beginners is the easiest way to get into running. So if you're just starting out and need help with your interval training workouts, then this video will give you the help you need.
Click Here to Learn More About MyTreadmillTrainer Workouts...
Feel free to visit Yuri's site below if you would like to learn more about this method of fun fitness and weight loss.
Interval Training Workouts for Beginners
www.mytreadmilltrainer.com - Interval training for beginners is the easiest way to get into running. So if you're just starting out and need help with your interval training workouts, then this video will give you the help you need.
Click Here to Learn More About MyTreadmillTrainer Workouts...
Thursday, January 31, 2013
8 Important Dos and Don’ts of Running for Fitness & Weight Loss
Many people start running because they want to lose weight and get in shape. Running burns more calories than most sports and its easy to do. All you need to do is put on a pair of running shoes and you’re ready to go. As easy as it is to run, if you’re running for fitness and weight loss there are some steps that will help you, and some things to avoid.
Do Start Small
Many people get so gung-ho about running that they head out the door and push their body further than it is ready for. The result? Several days to recover and a lot of aches and pains. You can also injure yourself by doing too much too soon. And it’s a good way to lose your desire to run before you really get started.
Don’t Overeat
Many people mistakenly come home from a run and pig out. Running for an hour burns around 500 calories. Let’s assume you run for thirty minutes, burn 250 calories, then come home and have a hamburger and a cookie. We’ll you’ve now eaten probably twice what you burned off. In a month you’ll have gained two pounds. Not lost! That’s frustrating. Count your calories to make sure you’re burning more than you’re consuming.
Do Have a Plan
What is your running goal? For example, are you running to lose weight? Great, how are you going to achieve it? If you run for thirty minutes a day you burn approximately 250 calories each run (more in less time if you use the interval method). In a month you will have lost two pounds. Decrease your calorie consumption to lose more weight quickly.
Don’t Neglect Hydration
Did you know that dehydration often mimics hunger? We eat when we should be drinking. And if you’re running you need to drink more. Your body loses water by sweating when you run. Water flushes the toxins from your body too. Make sure you drink enough and when you feel hungry, try drinking a glass of water first.
Do Have Fun
Running doesn’t have to be a chore or something you have to do to lose weight. It can and should be fun. It’s up to you to make it fun. Listen to music. Run with friends or your dog. Run on trails or sign up for a race to challenge yourself. You can join a running club too and surround yourself with like-minded people.
Don’t Forget to Take Time Off
Most experts recommend taking one rest day each week. And consider making running part of an overall fitness plan. For example, you might run three days a week and do yoga or swim two days a week. One day you can strength train and then you have your rest day. Adding variety and mixing it up will make you more likely to enjoy your workouts and stick with them.
Running improves your cardiovascular system - especially if running and walking in intervals. It boosts your metabolism, improves your sleep and reduces stress. All of those benefits help you lose weight and get in perhaps the best fitness of your life. Enjoy running and the benefits it brings you, by following these simple tips.
Do Start Small
 |
| (Photo credit: Wikipedia) |
Don’t Overeat
Many people mistakenly come home from a run and pig out. Running for an hour burns around 500 calories. Let’s assume you run for thirty minutes, burn 250 calories, then come home and have a hamburger and a cookie. We’ll you’ve now eaten probably twice what you burned off. In a month you’ll have gained two pounds. Not lost! That’s frustrating. Count your calories to make sure you’re burning more than you’re consuming.
Do Have a Plan
What is your running goal? For example, are you running to lose weight? Great, how are you going to achieve it? If you run for thirty minutes a day you burn approximately 250 calories each run (more in less time if you use the interval method). In a month you will have lost two pounds. Decrease your calorie consumption to lose more weight quickly.
Don’t Neglect Hydration
Did you know that dehydration often mimics hunger? We eat when we should be drinking. And if you’re running you need to drink more. Your body loses water by sweating when you run. Water flushes the toxins from your body too. Make sure you drink enough and when you feel hungry, try drinking a glass of water first.
 |
| (Photo credit: kh1234567890) |
Running doesn’t have to be a chore or something you have to do to lose weight. It can and should be fun. It’s up to you to make it fun. Listen to music. Run with friends or your dog. Run on trails or sign up for a race to challenge yourself. You can join a running club too and surround yourself with like-minded people.
Don’t Forget to Take Time Off
Most experts recommend taking one rest day each week. And consider making running part of an overall fitness plan. For example, you might run three days a week and do yoga or swim two days a week. One day you can strength train and then you have your rest day. Adding variety and mixing it up will make you more likely to enjoy your workouts and stick with them.
Running improves your cardiovascular system - especially if running and walking in intervals. It boosts your metabolism, improves your sleep and reduces stress. All of those benefits help you lose weight and get in perhaps the best fitness of your life. Enjoy running and the benefits it brings you, by following these simple tips.
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