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

(Photo credit: Wikipedia)

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.

(Photo credit: kh1234567890)

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.

How to Get Started Running for Health & Fitness

Interested in running but not sure where to start? Running can be one of the most powerful ways to change your life. It is, of course, a tremendous calorie burner. However, running offers so much more than weight loss. Running helps you feel successful. It boosts your energy levels and libido. It improves your ability to sleep and manage stress too. Ready to get started?

Step #1: Make Sure You’re Okay to Run

If you’re struggling with any health conditions it is important to talk to your doctor first. Running often helps reduce or eliminate many health conditions. However, it’s important to get medical clearance and learn the precautions that may apply to you first.

Step #2: Get Your Shoes

A pair of ASICS stability running shoes, model GEL-Kinsei (Photo credit: Wikipedia)

You really don’t need any special running gear or equipment but you do need a good pair of shoes. Visit a running store where they can take a look at your foot type and recommend the best pair of shoes for you. A good pair of running shoes can make running easier and it can reduce your risk of injury. (Check out our previous blog post on choosing a good running shoe to learn what to look for. If you're running in the winter, be sure to dress in layers, and see our winter running gear guide article for more tips.)

Step #3: Find Your Style

There are many different places you can run. For example, if you enjoy nature you may enjoy running on trails. If you value convenience then you may prefer to run in your neighborhood or on a treadmill. Decide where you want to run. What’s your running style?

Step #4: Run!
Now it’s time to get out and run. However, if you’ve never run before it’s also important to take it slow. Experts recommend starting by alternating walking with running. You can use a clock to time yourself or you might simply use landmarks.

For example, I’ll run to that next stop sign. The first time you head out you may want to simply walk for a few minutes until your muscles are warmed up. Then run as long as you can. Then walk again. Pay attention to how long you run and how long you walk. This is your foundation. Now, the next time you head out you can aim to run at least one minute more than you did last time. Eventually, you’ll be running the full time or distance. (Keep in mind that if you just want to lose weight, alternating running with walking may be all you need to do. Using this interval-style method burns more calories from fat, and boosts your metabolism around the clock.)

 (Photo credit: Wikipedia)

Step #5: Step It Up

Once you’re meeting your initial goal, which may be to run for 20 or 30 minutes or to run for a few miles, it’s time to take a look at your future. Evaluate your reason for running and create a new goal that supports your reason.

For example, if you’re running to lose weight then you may want to add intervals to your running program. Intervals are short bursts of intense energy and they help you burn more calories. (See note above.)  If you’re running for general health and fitness, competitively, or just because you enjoy it, you may want to add distance to your daily run or sign up for a race.

The most important takeaway here is to start slow. As a new runner it takes time to condition your body. Have patience with yourself and stay positive. Every step you take is a step toward better health and fitness.

Video: Yoga Exercises for Arthritis - Shoulders & Back

This video gives some gentle and helpful yoga exercises for easing arthritis pain and improving flexibility and range of motion for your shoulders and back. Doing these regularly can really help restore function and mobility for those with back and shoulder issues. (I don't have arthritis, but I do have a lot of stiffness in these areas, and these exercises feel great!)  Be sure to work at your own level, and don't strain or push yourself beyond where your body wants to go. She shows some modifications for those with limited mobility.

(Note: You may want to adjust your speakers - this one's a little on the quiet side.)

Yoga for Arthritis: The Shoulders and Back (Part 1)
The first 'Yoga for Arthritis' back sequence. Follow the stretches in the seated Cat Pose move to build and maintain mobility in an arthritic, sore, or stiff back. The shoulder poses are good for anyone with arthritis in the shoulder joints, or previ...

Video: Knee Strengthening Exercise for Arthritic Knees

This short video demonstrates a very easy exercise that can help strengthen the muscles surrounding your knee, relieving and preventing pain caused by arthritis or injury. Doing this simple exercise on a regular basis can help you build up your strength and protect your precious knee joints from harm.

Knee Exercises - Arthritis Knee Exercise 2/8
Arthritis on the Knee can be devastating but performing some Arthritis Knee Exercises will help strengthen the muscles that help protect the knee. Even if you have Arthritis you still need to be able to workout the muscles in your legs to be able to ...

The Importance of Exercise for Preventing Arthritis

Your bones hang out in a lot of joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes.

Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. A thin membrane called the “synovium” provides fluid that lubricates the moving parts of the joint. When the cartilage wears out and the synovium becomes inflamed, the result is generally a case of “osteoarthritis”.

Knee femur cartilage(Photo credit: Wikipedia)

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. This type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list.

Exercising Your Prevention Options

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.

That is why the quest for fitness is so important, no matter your age - even if you are 50 years and over. However, the unfortunate truth is that most Americans over 50 are still right where they always were - sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging in exercise now will do them more harm than good.

There are still some that insist they do not just have time or they don't have the energy to exercise anymore. These are all lame excuses. In truth, regular exercise will actually increase your energy - and give you more time (to live, that is).

Preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk.

1. Don't "weight" around

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

Numerous studies have clearly supported the theory that weight loss weighs in on the side of prevention. In one study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

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2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 30 seconds to a minute, then relax and repeat. It is best to limber up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Stretching lubricates and works your joints and keeps them in good working condition. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking is one of the best and easiest forms of exercise

Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine for maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints well lubricated and free from wear and tear.

Just keep in mind that the unexercised body, even if currently free from symptoms of illness or problems like arthritis, is not at its full potential. Getting a fun, enjoyable and maintainable exercise program in place is one of the best things you can do for yourself this year!

Video - 4 Minute Fat-Burning Cardio Workout with Exercise Bike

Not only does this workout kick your butt, but it is super-easy, and only takes 4 minutes! (Be sure to warm up and cool down first - when you add these on, the entire workout should take about 10 minutes total - not bad for a workout that makes you sweat, increases your heart rate, raises your metabolism, and strengthens and tones both upper and lower body!) 20-second "sprints" are interspersed with 10-second "cool down" segments. This intense interval method is what boosts your metabolism, so you are getting additional fat burning for more than 24 hours after your workout is done. If you've got an exercise bike, or just have a few minutes to use one at the gym, this short workout done at least every other day may be all you need to  achieve your fitness and weight loss goals this year!

Check out the 2-minute demo, and then try this on your own - it's so simple it's easy to remember!

4 min Fat Burning Cardio Workout w/ Exercise Bike
Try this Quick Fat Burning Cardio Workout using an Exercise Bike with Tabata Intervals.

Choosing An Exercise Bike

When you decide to purchase an exercise bike, you should first make sure you have a place in your home where you can put it.  If you don't have a lot of space, or just don't want to keep it sitting out, you'll want to look for one of the foldable models. Then, you'll need to think about whether or not you want an upright exercise bike, a semi recumbent bike, or a recumbent exercise bike.

Stationary exercise bicycle. (Photo credit: Wikipedia)

Once you have made the decision of which type of bike you want, check out the reviews that are available in bike magazines and also on the internet - Amazon.com is a good place to check, even if you don't plan on buying from there, as they have a lot of models, and an active user review community. You may also want to check with family and friends who are currently using an exercise bike, to see what their experience has been. Another good resource is personal trainers who have experience.  The reviews on exercise bikes normally rate their performance and the functions that they have, as well as the type of material that is used for construction.

The exercise bike that you select should be very comfortable to sit on and the seat should be easy to adjust.  If the height of the seat is wrong, it can put a lot of pressure on your groin and lower back.  To find out more about these types of features, it is very important that you read some reviews for valuable information from those who already own the equipment.  Often you can learn about flaws as well, which can save you a lot of time and effort.

Going to local gyms is also a great way to find out about exercise bikes.  And of course, if you don't want to buy one or if you don't have the space to keep one at home, you can always join a local gym and use one there.  But even if planning to buy one, you may wish to try out some at the local gyms and see what you like the best. There are usually several different types available at your local gym, with everything from standard exercise bikes to the newer electronic versions.

Whether you choose to buy one for home use or use one at the gym, an exercise bike can help you stay in shape.  All you need to do is ride it a few minutes a day, and you'll be amazed at just how much it helps you lose weight and gain strength and stamina. An exercise bike can be a very beneficial part of your cardio interval training workout.

A Few Well-Reviewed Exercise Bikes: